Monday 5 Nov - 3RM Press, 2RM Push Press, 1RM Split Jerk

Finisher - 7 Min AMRAP - 7 Burpee PullUp, 14 Goblet Squat

Sunday 4 Nov - Open Gym 2-4pm

Saturday 3 Nov - 2 Rnd - 400m MedBall Run, 30 WallBall, 20 MedBall SitUp. 2 Rnd - 300m Farmers Carry (15/10), 20 Dumbbell Squat, 15 Dumbbell Push Jerk. 2 Rnd - 200m Plate OverHead Carry (20/15), 15 Plate Ground To OverHead, 10 Weighted Russian Twist

Friday 2 Nov - ‘Lynne’ - 5 Rnd - Max Bench Press, Max PullUps

Rest as required between rounds

Thursday 1 Nov - 12 Min AMRAP - 10m HandStand Walk, 50m DeadBall Carry (60/40), 20 Box Jump Over

Skills WOD - 9 Min AMRAP - 2 Forward Roll, 4 Rotational Toes To Bar, 6 Pistol Squat
Rowvember starts today. Details on the whiteboard. 

Wednesday 31 Oct - 21 GHD SitUp, 15 OverHead Squat (60/40), 400m Run, 15 GHD SitUp, 12 OverHead Squat, 200m Run, 9 GHD SitUp, 9 OverHead Squat

Strength - Snatch Complex

Tuesday 30 Oct - Front Squat - 3-3-3-3

Partner Finisher - 7 Min AMRAP -10 Burpee, 30 Single Skip