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Wednesday Jan 18th WOD

Conditioning: 4 Rounds

400m Row (Both partners must row 400)

18 Toes to Bar

18 HSPU/Kneel and Press

18 Hang Power Cleans (125/85) (115/75)

36 Weighted Sit ups (45/25)

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Wednesday July 24th Wod

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Tuesday July 23rd WOD

Strength: Single Leg Strength - 1. DB Bulgarian Split Squats 5x8 per leg VIDEO 2. Single Leg KB DL (use the rig for balance and keeping good form) 5x8 per leg 20 Minute AMRAP 15 Front Squats (135/95)(

Monday July 22nd WOD

Strength; Shoulder Press 5x5. @ 65%-75%. Increase weight each set Conditioning; For Time. As fast as possible there is 5&6am class! 21-15-9 reps of: push press pull ups with 200m run after each round

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