Friday 19/10/12

Saturday @11:00, monday @10:00 and 19:00 kanonika

@10 am
3rounds for time :

25 Box jumps
25Thrusterss
25 Pull ups
25 Knees to elbows

@17:00

4rounds for time of:
400m run
20 swings
20 HPDL

@18:00 advanced

3 rounds for time of:

21 thrusters @ 45/60kg
15 DL @ 75/120kg
9 HSPU

Post times on blog please