Monday 17 Oct - WOD: 30 Pull Ups, 40 Dumbbell Hang Clean & Jerk, 400m Run, 15 Pull Ups, 10 Dumbbell Hang Clean & Jerk

Strength: 2RM Hang Power Clean & Push Jerk

Sunday 16 Oct - 10 - 11am Open Gym or WOD; 11am - 12pm Stretching & Mobility

WOD: 1min Hollow Hold, 1min Squat Hold, 1min Plank, 1min Bar Hang; 10 Hollow Rocks,

20 Squats, 10 Push Ups, 20 Lunge Steps, 10 Ring Row,

400m Run or 400m Row

Please bring 2 towels, a belt/sash for the Stretching & Mobility class

Saturday 15 Oct - WOD: 30, 20, 10 DeadLift, 400m Run, 30, 20, 10 Power Clean, 400m Run, 30, 20, 10 Push Jerk, 400m Run

No child minding. Sorry for any inconvenience.

Friday 14 Oct - WOD: 1min Pistol Squat, 1min Chest to Bar Pull Ups, 1min Shoulder Taps, 1min Toes Thru Rings

3RM OverHead Squat

Thursday 13 Oct - WOD: 400m Run, 600/500m Row, 3 Rope Climb. In Any Time Remaining - 1RM Squat Clean

Wednesday 12 Oct - WOD: 20 Sledge Hits, 10 DeadBall Over Shoulder, 5m Plate Push; 20 Wall Ball, 10 V-Sit, 5 Wall Climb

Tuesday 11 Oct - WOD: AMRAP - 4 Hand Stand Push Up, 9 Power Snatch

Strength: 1RM Muscle Snatch, 1RM Hang Power Snatch, 1RM Hang Snatch