Thrusday 21/2/13

@17:30

100 DU
5 rounds Cindy
80 DU
5 rounds Cindy
60 DU
5rounds Cindy
40 DU
5 rounds Cindy
20 DU
5 Rounds Cindy

@19:30 Advanced

Wednesday 20/2/13

@16:30 advanced
@10:00/17:30

400m Run
10wall balls
10 swings
400m Run
20 Wall balls
20 Swings
400m Run
30wall balls
30 swings

20mins AMRAP : you add 10 reps in each round until you go at 20mins.

Tuesday 19/2/13

@17:30
Team wod

21-15-9
box jumps
thrusters

21-15-9
Pull ups
DL

21-15-9
Swings
Burpees

@18:30 advanced

Monday 18/2/13

@10:00

100 box jumps
50 push ups
100 singles
50 burpees
100 knees to elbows

@17:30

4 rounds

400m run
Max pull ups

@18:30 advanced

Saturday 16/2/13

@11:00

5 rounds for time of :

20pull ups
12 DL
20 TTB
12 DL

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Friday 15/2/13

@10:00,17:00

7rounds for time:

7jerks
7pull ups
7 burpees

@18:00 advanced

Thursday 14/2/12

@17:30 advanced

@18:30
2 rounds for time of:

14 box jumps
14 pull ups
14 thrusters
14 swings
14 wall balls
14 sit ups
14 lunges
14 burpees
14 push ups HR
14 knees to elbows