Thursday 25 Oct - 10cal SkiErg, 20 PullUp, 30 Hang Power Snatch (40/30), 40m SledPush (80/60), 30 Push Press (40/30), 20 PullUp, 10cal SkiErg

Thanks to Ross Forte Photography for the comp photos

Strength - Turkish GetUp

Wednesday 24 Oct - 10 Rnds of 1 Min Work/30 Sec Rest - 10 DeadLift (60/40), 10 Power Clean, 10 Push Jerk

Strength - Clean & Jerk Complex

Tuesday 23 Oct - ‘Partner WOD’ - 32 Min AirBike

1 Works, 1 Rests, Swap Every Minute

Monday 22 Oct - 4 Rnd - 10 Knees To Elbows, 30 Squat. 3 Rnd - 200m Farmers Carry (24/16), 25 PushUp. 2 Rnd - 30 Dumbbell Push Press (15/10), 20 V-Sit

Skills WOD - 2 Min of Each - HandStand Walking, MuscleUp, Triple Under

Sunday 21 Oct - Open Gym 2-4pm

Free Intro Session 10am Today

Saturday 20 Oct - In 10 Mins - Run 1K then AMRAP 10 Wall Ball, 10 Box Jump. 3 Min Rest. In 10 Min - 300 Double Under then AMRAP 10 KettleBell Swing (24/16), 10 SitUp. 3 Min Rest. In 10 Min 60/40 cal AirBike then AMRAP 10 Dumbbell Snatch (20/15), 10 Burpee

Friday 19 Oct - 50 Plate Ground To OverHead (20/15), 400m Run, 50 KettleBell DeadLift (32/24), 400m Run, 20 DeadBall Over Shoulder (60/40), 200m Run, 20 MedBall SitUp, 200m Run

Skills WOD - 8 Min AMRAP - 7.5m HandStand Walk, 2 Rope Climb