Tuesday 11 Oct - WOD: AMRAP - 4 Hand Stand Push Up, 9 Power Snatch

Strength: 1RM Muscle Snatch, 1RM Hang Power Snatch, 1RM Hang Snatch

Monday 10 Oct - WOD: 7/5 Strict Pull Up, 20 Box Step Up, 7/5 Ring Dip, 10 Under/Over

Sunday 9 Oct - 10 - 11am Open Gym & WOD; 11am - 12pm Stretching & Mobility

WOD: 50 Cals, 100 Jumping Squat, 100 Kettlebell Swings, 50 Burpees

Please bring 2 towels, a belt/sash for the Stretching & Mobility class.

Saturday 8 Oct - WOD: 800m Run, 80 Sit Ups, 800m Run, 80 Backward Skips, 600m Run, 60 Wall Ball, 400m Run, 40 Hand Release Push Up, 200m Run, 20 Pull Ups

No child minding. Sorry for any inconvenience.

Friday 7 Oct - WOD: 'Dumbbell DT' 12 Dumbbell DeadLift, 9 Dumbbell Hang Power Clean, 6 Dumbbell Shoulder To OverHead

Skills WOD

Thursday 6 Oct - WOD: 1200/1000m Row, 20 Press, 20 Goblet Squat; 1000/800m Row, 20 Push Press, 20 Jumping Squat; 750/600m Row, 20 Push Jerk, 20 Squat; 500/400m Row

Wednesday 5 Oct - WOD: 7 Rounds - 7/5 Cals, 5 Toes To Bar, 5 Box Jump; 5 Rounds - 7 Burpees, 7 V-Sit, 7 Lunge Step

Strength