WOD for Friday Nov 16th

3 Rounds

500m Row 

21 Burpees

Run 400m

Rest 2min

3 Rounds

10 OHS (62.5/42.5)

50 DU

25 min cut off

A heads up guys - we are registered for the Australian Hero Games in the first week of December - we will be running the WODS on a Saturday (either 1st and/or 8th). Check out the link below for all the details. It is not a requirement to donate and enter - we will run the WODs for everyone HOWEVER - the entry fee in its entirety will go toward the Commando Welfare Trust - $30 for individuals or $75 for teams of 5 seems a small price to pay to say thank you and to remember those Australian who have given their lives in the service of their Country. That's our Country. 

We will have more details out over the coming days so stay tuned - in the meantime if you have some friends or family whom you think might like to do this then start wording them up - we are more than happy to run a preparation training session for non-crossfitters so we can get as many people as possible involved.