Wednesday 1 Oct - 'Nancy' - 5 Rnds - 400m Run, 15 OverHead Squat (40/30)

Strength - Barbell Complex

Tuesday 30 Sep - 63-45-18 - Double Under, 21-15-9 DeadLift (100/70), 7-5-3 Wall Climb

Strength - DeadLift

Monday 29 Sep - 'Angie' - 100 PullUp, 100 Push Up, 100 SitUp, 100 Squat

Compare to 16 Nov

Strength - Turkish GetUp

Sunday 28 Sep - Open Gym 2-4pm

Saturday 27 Sep - 'Partner WOD' - 400m Med Ball Carry, 100 MedBall Clean, 400m Dumbell Carry (20/15), 100 Dumbbell Snatch (20/15), 400m Barbell OverHead Carry (20/15), 100 Power Snatch (40/30), 40m Sled Push, 40 Tyre Flips

Great run from Ryan last weekend at The Mitchell St Mile, 2nd place in the Defence, Police and Fire Services category with a smoking 4 mins 45 secs!

The 3pm session today will be held at 1pm due to the AFL Grand Final

Friday 26 Sep - 10 Press, 15 PushPress, 20 Push Jerk

Strength - Power Clean & Jerk

Thursday 25 Sep - In 8 Mins - Row 1k, Max Cluster (50/35). 3 Min Rest. In 8 Mins - Run 1k, Max Chest To Bar PullUp