Monday 14/07/14

Complex A x3

Strength:

1A OHP

1B Pullup 3 x 6-12

MetCon: In 10 mins complete

6 Rounds of

Ring Row x 8

Push up x 8

Box Jump x 8 (24/20)

In remaining time

ME Ring Row

Tuesday 15/07/04

Complex B x3

Skill: HSPU

MetCon: Every 3 min for 5 rounds

Power Clean x 5 (60/45)

Ring Dip x 3

Rope Climb x 1

Complex D x 6

Strength:

1A 1 Arm Row 4×6

1B Ring Dip/Push up 4 x max

MetCon: For Time

GTOH 10-1 (75% OHP Max)

KBS 30-3 (28/20)

3 rounds of

Bear Crawl x 10m

Crab Crawl x 10m

KBS x 50

Strength:

1A Dead Lift

1B Banded Pullaparts x 25

MetCon: In 2 Teams Complete (on 90 second clock)

Row x 3km

push up dip pass through x 100

Pullup x 100

Squat Challenge

– For those not challenging, there’ll be a WOD on the board