Wednesday 26 Sep - 7 Min Up Ladder - WallBall - 2,4,6,8 etc - 3x 10m Shuttle Run after each set.

Skills WOD - 2 Rnd - 2 Min of each - Pistol, Triple Under, HandStand PushUp, Rope Climb.

Tuesday 25 Sep - 30 DeadLift (110/70), 20 Clean (75/50), 10 Snatch (50/35)

Monday 24 Sep - 100m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 200m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 300m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 400m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 500m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 400m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 300m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 200m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 100m Row, 10 PullUp, 15/10 PushUp, 15 SitUp

Sunday 23 Sep - Open Gym 2-4pm

Saturday 22 Sep - Team of 3 WOD - 110 Burpee PullUp, 120 Burpee Box Jump, 130 Dumbbell Burpee (15/10). 0-8 Min - Max Row (cal), 8-16 Min - Max AirBike (cal)

Friday 21 Sep - 50 Dumbbell Squat (15/10), 40 KettleBell Snatch (24/16), 30 ToesThru Rings, 20 Box StepUp (20/15), 1K Run, 20 Box Jump, 30 SitUp, 40 KettleBell Swing (24/16), 50 Squat

Thursday 20 Sep - 100m Run, 100m Lunge Walk, 200m Farmers Carry (32/24), 50 KettleBell DeadLift (32/24)

Finisher - 10 Min Ab AMRAP