WOD: Thursday 29/10/2015

GYMNASTICS SESSION - 6pm @ Blue Lake Gymnastics Centre - Malseed Park - $10 per person - please pay before the session either at the Box or at the Gymnastics Centre.
No 5.30pm Class this evening - However - Open Gym from 4.30pm-7.30pm for those not attending the Gymnastics Session

FUNDAMENTALS WORKSHOP TONIGHT - 5.00pm-7.00pm
Bookings Essential - Call/text/email Eve - 0427345917 or adamandeve@bluelakecrossfit.com.au
Cost - $100 - Includes Workshop, Welcome Pack + 2 weeks FREE membership!

Alternate between:
Strict Ring Dips - 5 x 5 Reps
Weighted Squat Jumps - 5 x 3 Reps

then:

AMRAP 10 Mins
3 Overhead Squats (30kg/42.5kg)
3 Burpees
6 Overhead Squats (30kg/42.5kg)
6 Burpees
9,9 - 12,12 - 15,15 etc...

Post weights and reps completed to comments.

Endurance:
3 x 1000m Row
Rest 3mins in between sets