WOD - Friday, 24th October, 2014

1. Every 3 Minutes for 30 Minutes perform -

1 Round of "Nate" 

2 x Muscle Ups or 6 Push Ups
4 x Handstand Push Ups
8 x Kettlebell Swings 32/24kg

5 x Snatch 60/40kg

1 Round of "Cindy"

5 x Pull Ups
10 x Push Ups
15 x Squats

Keep up with the clock as long as you can. If you fall behind the list of the above, it becomes a 30 Min AMRAP. Record where you fell behind and total rounds.


WOD - Thursday, 23rd October, 2014

1. In teams of 2 - As Many Rounds as Possible in 25 Minutes -

10 x Box Jumps 24"/20" (1 for 1)
20 x Kettlebell Swings 24/16kg (10 for 10)
20 x Sit Ups (10 for 10)
20 x Squats (10 for 10)
Run 100m (Together)