WOD - Thursday, 25th September, 2014

1. Record your time for each specified task in time allocated -


0 - 5 Minutes

50  x Wall Ball 10/7kg

5 - 10 Minutes -

20 x Muscle Ups/35 x Chest to Bar Pull Ups

10 - 15 Minutes -

50 x Burpees (to a pull up bar)

15 - 20 Minutes -

25 x Deadlift 100/70kg
25 x Handstand Push Up

20 - 25 Minutes -

Run 800m

25 - 30 Minutes -

Row 800m




WOD - Wednesday, 24th September, 2014

1. "Push Press"

3 - 1 - 1 - 2 - 1 - 3 - 3

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2. For Time, 1 - 10 -

Snatch 75/42kg
30 x Double Unders