Friday 10th July

This week we're sadly saying goodbye to Derek 'Del Boy' Choo. Derek's been with us since his taster in Feb. In that time becoming a regular face at the box and his name has frequently appeared on the PB and WOW boards. Derek, you will be missed. Go take the SCCFSTRONG spirit out into the world. Be sure to keep in touch and whenever you're back in Birmingham be sure of a space in the WOD. SCCF, please wish a cheery farewell to Derek!



a) Clean and Jerk 5 x 2

b) 20 minute window for volume accumulation:

5 Wall Walks
5 Ring Dips
10 Pull-Ups
10 Single DB Overhead Squat