WOD - Friday, 13th June, 2014

1. "Bench Press"

5 - 5 - 5 - 5 - 5 

Start at 70% of your 1rm and find your 5RM

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2. 10 Rounds of -

Each round will go for 1 minute. In that time perform the following -

Run 100m
5 x Goblet Squats 32/24kg
Max Reps Kettlebell Swings 32/24kg

Rest 30 seconds between rounds. 

Your score will be total Kettlebell swings for all rounds.




WOD - Thursday, 12th June, 2014

1. For Reps -

3 Minutes on each station for 2 Rounds -

Chest To Overhead (must clean from floor) 60/40kg
Sumo Deadlift High Pull 60/40kg
Toes to Bar
Burpees (to a pull up bar, out of reach)