Saturday 23 Oct - 3 Rounds: 10 Pull Ups, 15 Push Ups, 20 Sit Ups, 25 Squats; 4 Rounds: 200m Run, 15 Burpee, 10 Cal Row; 5 Rounds: 24 KettleBell Swing, 12 KettleBell Box Step up

📸 danielarphoto

Friday 22 Oct - WOD: 3 Rounds (30sec Work/30sec Rest) - Box Jump Over, Ring Dip, Wall Ball, Push Up

📸 danielarphoto

Every 2 Mins for 10 Rounds 3 RM Back Squat; 

Thursday 21 Oct - AMRAP - 10 Cals, 10 x 10m Shuttle Run, 2 Wall Climb;

📸 danielarphoto

OPT Flight Simulator 

Wednesday 20 Oct - AMRAP - 10 Toes Through Rings, 10 Pistol Squat; AMRAP - 4 DeadBall Over Shoulder, 16m DeadBall Carry

📸 danielarphoto

Tuesday 19 Oct - WOD: 30 OverHead Squat, 200m Run, 20 Hang Squat Clean, 200m Run, 10 DeadLift, 200m Run

📸 danielarphoto

Skills: Practice HandStand Walking

Strength: 2 RM Hang Squat Clean

Monday 18 Oct - WOD: 4 Rounds - 21 Box Jump, 15 Pull Up, 9 Handstand Push Up. In Time Remaining: 1 Power Snatch, 1 Squat Snatch

📸 danielarphoto

Sunday 17 Oct - 10 - 11am Open Gym and WOD

4 Rounds: KB Swing, DeadBall Squat Clean, Cals, DB Thruster; 4 Rounds: Wall Squat Hold, Plank Hold, L-Sit Hold, Hang; 4 Rounds: Jumping Squat, Flutter Kicks, Push Ups, Single Skips