Monday 22 Nov - WOD: 50 Wall Ball, 50 Box Jump, 1K Run, 25 Wall Ball, 25 Box Jump

Skills WOD: 2 Muscle Up, 4 HandStand Push Up, 6 Pistol Squat

Sunday 21 Nov - 10 - 11am Open Gym and WOD

WOD: 7 Rounds - 5 Strict Pull Up or Ring Row, 10 Push Up, 15 Cal, 200m Run, 25 Thruster, 30 Flutter Kick

Saturday 20 Nov - Workout: In 35 Mins - 25 Box Step Up, 50 Burpee, 75 Sit Up, 100 DB Push Press, 75 Sit Up, 50 Burpee, 25 Box Step Up. In Any Time Remaining: AMRAP 6 cal Air Bike, 4 DeadBall Over Shoulder, 2 Wall Climb

📸 danielarphoto

Friday 19 Nov - WOD: 4 Rounds - 5 Squat Snatch, Max Row; 4 Rounds - 15 Toes To Bar, Max Wall Balls; 4 Rounds - 50 Double Unders, Max Under/Overs

📸 danielarphoto

Thursday 18 Nov - Workout: 600m Run, 750/600m Row, then 6 Rounds - 20 KB Swing, 10 Sit Up; 400m Run, 500/400m Row, then 4 Rounds - 20 DB Snatch, 10 V-Sit; 200m Run, 250/200m Row, then 2 Rounds - 20 Plate Ground to Over Head, 10 Russian Twist with Plate

📸 danielarphoto

Wednesday 17 Nov - WOD: 7 Min AMRAP - Deadlift (every break do 10 over bar burpees, including 3,2,1....go!); Core Finisher: L-Sit Hold, Plank Hold, Side Plank Hold

📸 danielarphoto

Skills WOD: 4 Rounds of 1 Rope Climb, 10m HandStand Walk, 10 Pistol Squat

Tuesday 16 Nov - Partner WOD: 5-1 Wall Climbs, 5-1 Ring Dips, 10-1 Push Ups, 10-1 Hollow Rocks, 10-1 Box Jumps, 15-1 Lunge Steps; Max Cals In Any Time Remaining

📸 danielarphoto