Tuesday 07.11.17

Congratulations to the below people who made 20 or more sessions over the month of October. You have made a strong commitment to improving your health and fitness!
 
 
 Angela Goh: 23 sessions
 
 Lingee So: 40 sessions
 
 Kim Hall: 26 sessions
 
 Siobhane B: 20 sessions
 
 Sean Sweeney: 23 sessions
 
 Ryan Smith: 21 sessions
 
 Bernie Smit: 27 sessions
 
 Liz Bellis: 24 sessions
 
 Simon Weight: 20 sessions

Workout of the Day:
 
 
 "Kelen Helly"
 
 
 For time:
 
 1 Round of Kelly
 
 2 Rounds of Helen
 
 1 Rounds of Kelly
 
 
 Run 400m
 
 30 Box Jumps 24/20"
 
 30 Wall Balls 9/6kg
 
 Run 400m
 
 21 Kettlebell Swings 24/16kg
 
 12 Pull-ups Run
 
 400m
 
 21 Kettlebell Swings 24/16kg
 
 12 Pull-ups Run
 
 400m
 
 30 Box Jumps 24/20"
 
 30 Wall Balls 9/6kg
 
 
 Post results to Beyond the Whiteboard. Used the code "CFC123" to join at beyondthewhiteboard.com for free.