WOD - Friday, 14th February, 2014

1. As Many Rounds as Possible in 5 Minutes of -

Run 100m

7 x Burpees (Head Touch)

12 x Wall Ball 10/7kg

15 x Box Jumps 24/20"

18 x Deadlift 100/65kg

Rest 3 Minutes

2. As Many Rounds as Possible in 7 Minutes of -

Run 100m

7 x Burpees (Head Touch)

12 x Wall Ball 10/7kg

15 x Box Jumps 24/20"

18 x Deadlift 80/50kg

Rest 3 Minutes

3. As Many Rounds as Possible in 9 Minutes of -

Run 100m

7 x Burpees (Head Touch)

12 x Wall Ball 10/7kg

15 x Box Jumps 24/20"

18 x Deadlift 60/40kg

Immediately at the end of 9 minute AMRAP -

Max Burpees with Jump and Touch to Pull Up Bar out of reach for 3 Minutes.

(No Head Touch)

Record Round score for each AMRAP and Burpee Score.

WOD - Thursday, 13th February, 2014

1. "Overhead Squat"

Take 15 Minutes to find a 1RM - OR - Practice

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"Nancy"

For Time, 5 Rounds of -

Run 400m

15 x Overhead Squats