Saturday 20 Aug - WOD: 10 - 20 - 30 - 40 - 50 Lunge Step, Double Under, Hang Power Clean

Friday 19 Aug - WOD: 3 Rounds - 20 Wall Ball, 7x10m Burpee Shuttle Run; 3 Rounds - 20 DB Snatch, 20/15 Cal

Skills WOD

Thursday 18 Aug - WOD: 5 Rounds - 1min Double Unders; 5 Rounds - 1min Row; 5 Rounds - 1min Burpees; 5 Rounds - 1min Bike

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 danielarphoto

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