WOD - Friday, 18th July, 2014

1. "Front Squat"

3@80% - 2@85% - 2@80% - 2@80%


2. As Many Rounds Possible in 15 Minutes of -

20m Handstand Walk or Handstand Hold (Barbell Hold Overhead - scaling option)
Run 200m (50m Shuttles)

WOD - Thursday, 17th July, 2014

1. In teams of 6, For Time -

50 x Burpee Box Jumps 24/20"
50 x Slam Ball
50 x Kettlebell Swings 24/16
100 x Squats
100 x Sit Ups
Row 6 KM

Each Team will send two team members onto the first movement at the start of the wod. The next two members cannot move on to the first movement until the first pair have finished. IE Box Jumps. 

The third pair will be the same.

 A pair cannot move to the next movement until the pair ahead have finished their station.

At the end of the sit ups each team will have a rower to complete 6KM. 

When the first pair finish the sit ups they can immediately start rowing, swapping in any team mate available at any time until the 6KM is complete.