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

Wednesday 24 Sep - 8 x 3 Min AMRAP - 50 HandStand PushUp, 40 Pistol Squat, 30 Triple Under

 1 Min rest after each AMRAP

Tuesday 23 Sep - Death by Squat Clean (60/40). 2 Min Rest. Death by Burpee PullUp

Strength - Press
If anyone would like to lift in the next NTWA comp on Sunday 5th Oct (snatch, clean & jerk), please let me, or any of the coaches know by Friday. 

Monday 22 Sep - Run 400m then 3 Rnds - 6 Snatch Grip DeadLift (60/40), 9 Over the Bar Burpee, 12 PushUp then 400m Run

 Strength - Snatch