Don’t forget tomorrow is our charity bake sale. Cakes will be around and available all day. All proceeds will go to Macmillan cancer research. 

Saturday morning Post-WOD will also be an opportunity for you to grab a cake or two 🙂 

A. Band resisted bench press 

4 x 9 – 65-75% (build over sets) 

6 Kneeling jumps after each set of bench press 

B. 4 sets: 

20s Chin over bar hanging hold 

20s ME Rope climb pull ups 

1 minute reverse plank hold 

Max effort ring L sit hold 

1 minute double/triple under practice 

Rest as needed