Saturday 23/2/13

@11:00 all


7 rounds for time of:

60m shuttle run
12 push ups Hr
9DL
6 WallBalls

Friday 22/2/13

@10:00
400m run
10push ups
20burpees
40DU

5 rounds AFAP

@17:00

5rounds for time of

15HPDL
15box Jumps
15 burpees
15 knees to Elbows

Advanced @18:00

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

If you haven't got your Fish Oil yet, its never too late to order! I got mine www.purepharma.com! Pure pharma support athletes and its athlete's choice !