Monday 26 Aug - Power Clean 5-3-3-1-1-1

Sunday 25 Aug - Open Gym 2-4pm

8am 

3pm

Excellent day at the rock climbing centre, we will be back for sure!

Saturday 25 Aug - Indoor Rock Climbing

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8am and 3pm sessions will be held at The Rock, Darwin's indoor rock climbing centre.
Cost is $20 each.
There is plenty of parking at the centre or you can park up on The Esplanade and walk down the stairs.
There are different climbing walls to suit all abilities so everyone needs to come along, it should be plenty of fun, something different for a Saturday! 

Friday 24 Aug - 3 Rnds - 10m HandStand Walking, 50 Squat

Can't handstand walk yet? Don't worry, there will be substitutes!
Saturday's WOD's - both 8am and 3pm will be at The Rock, the indoor rock climbing centre in Doctors Gully. Lets go climb some walls! 

Thursday 23 Aug - 12 Min AMRAP - 15 Push Press (50/35), 15 Knees To Elbows, 15 Sumo DeadLift (50/35) 3 MIN REST then 12 Min AMRAP - 15 Dumbell Press (15/10), 15 Sit Up, 15 KettleBell Swing (32/24)

Mitch D

Wednesday 22 Aug - 2x 800m Run, 4x 400m Run, 6x 200m Run

2 min rest after each 800m, 1 min rest after each 400m, 30 sec rest after each 200m.
Sammy D's first MU is up on our FB page - who's next??

Tuesday 21 Aug - 15-10-5 Front Squat (60% of 1RM), Ring PushUp

Strength - Front Squat