6.12.16
10 RFT: 3 Power Snatch 12 Box Jumps
5.12.16
5 RFT: 10 Dips 20 KB Snatch 30 Situps 40 KB clean
4.12.16
18Mins AMRAP: 100m Sprint 6 Pullups 9 Wallball
2.12.16
2 Partnet WOD: Race to 5000m Row - 1 Partner Roes excactly 100m each time - for each extra meter over 100m 2 partners preform in BURPEES.
1.12.16
400m Run OH w/Plate --> 3 RFT: 15 G2OH 20 T2B 15 OH LUNGES --> 400m Run OH w/Plate
30.11.16
FOR TIME: 400m Run 10 S.Press 15 OHS 20 P.Press 25 FS 30 PJ 35 BS 40 HPC 400m Run
29.11.16
5 RFT: 15 KBS 10 Laterall Box Jump 5 POWER CLEAN
28.11.16
4 Rounds Fot Time: 10 F.R Lunges 10 Pullups
27.11.16
10 MINS AMRAP: 10 Thrusters 10 OTB Burpees 10 HPC 10 OTB Burpees
25.11.16
3 Players Team: 100 Power Clean 150 Ring Pushups 200 Pistols 300 Swing
