Saturday 24 Sep - 'Partner WOD' - 1K Run, 100 WallBall, 800m Run, 80 Dumbbell PushPress (15/10), 600m Run, 60 Box Jump Over, 400m Run, 40 PullUp, 200m Run, 20 Wall Climb

If you would rather do this WOD as a solo effort go right ahead!

Friday 23 Sep - 7 Rnd - 4 Power Clean (60/40), 4 Front Rack Lunge (60/40)

Strength - Power Clean and Front Rack Lunge

Thursday 22 Sep - 5 Min Row, 5 Min PushPress (40/30), 2 Min Row, 2 Min PushPress

Excellent results from The Mitchell St Mile on Sunday, Bec P, 1st place Open Division, Will, 6th place in Defence and Services and Manfred, 12th place Open Division
Skills WOD - 20 Min Up Ladder - Strict HandStand PushUp, Strict MuscleUp, Strict Toes To Bar

Wednesday 21 Sep - 20-16-12-8-4 - Hang Power Snatch (40/30), 5-4-3-2-1 - Rope Climb. 200m Run after each set

 Jess, Base Camp Everest!
Strength - Hang Power Snatch

Tuesday 20 Sep - Death By...... Back Squat, Double Under, Pistol Squat

Monday 19 Sep - 50-40-30-20-10 - KettleBell Swing (24/16), SitUp

Gymnastics Strength - PullUp and Dip

Sunday 18 Sep - Open Gym 2-4pm