Wednesday 5th November

Strength Back Squat 10-30-10 WOD 3 Rounds for time 15 Shoulder to Overhead (RX: 135/95, L2: 115/74, L1: 95/65) 15 Chest to Bar Pullups (Scale: Regular Pullups or Banded CHEST TO BARS) 50 Double Unders (triple singles)

Tuesday 4th November

4th November Melbourne Cup WOD (no betting on the WOD winners allowed) HAPPY BIRTHDAY FRIEDA! (we have intricacy worked the birthday burpees into the WOD, and maybe some wallballs too) In Pairs 2 Rounds for time Jockey (partner) Carry 200m (scale Wallball Carry) 41...

Monday 3rd November

WOD ‘Murph’ Monday 3rd Novemeber Brace yourself… ‘Murph’ 1.6km Run 100 Pullups 200 Push Ups 300 Squats 1.6km Run *If you’ve got a weight vest, wear it* ‘Murph Junior’ 800m Run Then 10 Rounds 5 Pullups/ Ring Rows 10...

Friday 31st

Skill 5 Sets- Max Height Box Jump 5 Attempts- Max Distance Triple Broad Jump WOD 5 Rounds for time 6 Box Jump Overs (24/20) 6 Burpees 20m Handstand Walk (Scale- 3 wall walks or 30m Bear Crawl)

Thursday 30th

Strength Zercher Squat 7-7-7-7   WOD 400m Kettlebell Farmer Carry (RX+:32/24 (or heavy dumbells) RX:24/16 SX: Light Dumbells or single kettlebell) then. 15-10-5 Handstand Push Ups Kettle bell Swings (RX:32/24, L2:24/16 L1:...