Saturday 9 Dec - Partner WOD - 'Cindy' - 20 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat. In 10 Mins 'Karen' - 150 WallBall. In 5 Mins - 'Grace' - 30 Clean & Jerk (60/40)

'Cindy' - Round for Round. Karen - Swap every 15 Reps. 'Grace' - Swap every 5 Reps

Friday 8 Dec - DeadLift -3-3-3-3

Thursday 7 Dec - 200 Double Under, 50 OverHead Squat (40/30)

Gymnastic Strength - 5 Min AMRAP - Strict PullUp, 2 Min Rest, 5 Min AMRAP - Dips, 2 Min Rest, 5 Min AMRAP - V-Sit

Wednesday 6 Dec - 7 Rnd - 7 Toes To Bar, 7 WallBall, 7 Burpee

Strength - Front Squat

Tuesday 5 Dec - 5 Rnd - 3 Rope Climb, 6 Tyre Flip, 9 KettleBell SumoDeadLift HighPull (32/24), 12 Dumbbell Press (15/10), 15 Plate Ground To OverHead (20/15)

Monday 4 Dec - 42 Box Jump, 21 HandStand PushUp, 30 Box Jump, 15 HandStand PushUp, 18 Box Jump, 9 HandStand Pushup. 3 Min Rest. 4 Rnds - Every 4 Mins - 400m Run

Sunday 3 Dec - Open Gym 2-4pm

The last NTWA weightlifting comp for the year is today at Training For Warriors, 30 Daly St. 

Action starts at 11am, entry is free, please come down and support local weightlifters.