Friday 24 November - WOD: Dumbbell Thruster, Burpee Over Dumbbell

Skills WOD

Strength: 7RM Dumbbell Push Press

Thursday 23 November - WOD: 200m Run, 250m Row, 20 Double Under, 8 Cal Bike or Ski

Wednesday 22 November - WOD: Push Up, Squat, Pull Up, Sit Up

Strength: 7RM Back Squat

Tuesday 21 November - WOD: 10 Power Snatch, 10 OverHead Squat

Strength: 5RM Dumbbell Bench Press

Monday 20 November - WOD: Kettlebell Carry, Sit Up, Dumbbell Carry, Toes Thru Rings, Plate Carry, V-Sit, Medball Carry, Hollow Rock, DeadBall Carry

Skills WOD

Sunday 19 November - 10 - 11am Open Gym & WOD

WOD: Wall Ball, Wall Climb, Cal Ski or Bike, DeadBall Over Shoulder, Cal Row, Dumbbell Power Clean & Push Jerk

Saturday 18 December - WOD: Box Jump Over, DeadLift, Single Leg V-Sit, Goblet Squat

8:30am Child Minding