Saturday 16th November

**So change of plans to our speciality class today**
8am: Rope Climbing Technique Class
 
Time to have some fun!! today you will learn how to get up and down a rope
gracefully....sort of..and without burns! And if you know you're not usually the
most graceful mover make sure you wear some high... socks,
footy socks, skins or long pants just in case 
 
 
830am: WOD 

Strength:
Thruster
10 minutes to find a 3rm

Conditioning:
'fight gone bad-esque'
3 rounds for total reps
1 min wall balls @ 9/6kg
1 min SDHP @ 35/25kg
1 min box jumps @ 60/50cm
1 min push press @ 35/25kg
1 min pullups
1 min rest