Warm-up: 10 minutes
| Bring Sally Up |
| Push Ups |
| Rest 3 Minutes |
| Pull Ups |
| Bench Mark WOD – Annie |
| x 50 – 40 – 30 – 20 – 10 |
| Double Unders (double for singles) |
| Ab-Mat Sit-ups |
Tuesday, 13 October WOD
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Warm-up: 10 minutes
| Bring Sally Up |
| Push Ups |
| Rest 3 Minutes |
| Pull Ups |
| Bench Mark WOD – Annie |
| x 50 – 40 – 30 – 20 – 10 |
| Double Unders (double for singles) |
| Ab-Mat Sit-ups |
Shogun CrossFit 
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