Wednesday 17 Aug - WOD: Up Ladder - Bench Press, Strict Pull Up

Strength: 3RM Bench press, 2RM Pull Up

Tuesday 16 Aug - WOD: 8 HandStand Push Up, 6 Ring Dip, 4 Wall Climb, 2 Rope Climb

Monday 15 Aug - WOD: 50 OverHead Squat, 50 Front Squat, 50 Back Squat; Every Minute, including 3,2,1..Go! 2 Over Bar Burpees

Skills WOD: Upside Down!

Sunday 14 Aug - 10 - 11am Open Gym & WOD

WOD: 30 KettleBell Swing, 20 Burpee Box Jump, 10 DeadBall Over Shoulder, 400m Run, 20 Cal, 50 Double Under, 30 Dumbbell Snatch, 20 Toes to bar, 10 DeadBall Over Shoulder, 400m Run, 20 Cal, 50 Double Under, 30 Wall Ball, 20 Ring Row, 10 DeadBall Over Shoulder, 400m Run, 20 Cal, 50 Double Under

Saturday 13 Aug - HERO WOD: 'Zachery Tellier' - Burpees, Push Ups, Sit Ups, Lunges, Squats

No need to bring a ball, that workout has been postponed. 

Friday 12 Aug - WOD: AMRAP - 20 Double Under, 10 Pull Up, 5 Cluster

Strength - Barbell Front or Back Rack Box Step Up

Thursday 11 Aug - WOD: 600m Run, 60 Kettlebell Swing, 600m Run, 40 Dumbbell Hang Clean and Jerk, 600m Run, 20 Barbell Front Rack Lunge Step, 600m Run, 200m Run, 15 Box Jump, 200m Run, 10 Wall Climb, 200m Run, 5 Rope Climb