WOD - Wednesday, 15th October, 2014

1. For Reps, 4 Rounds of -

1 Minute Row (Calories)

30 seconds rest

1 Minute Push Ups

30 seconds rest

1 Minute Sit Ups

30 seconds rest

1 Minute Squats

30 seconds rest

1 Minute Handstand Hold (Minus 5 reps from your score every time you come off the wall)/Hold a loaded barbell overhead if scaling)

30 seconds rest

WOD - Tuesday, 14th October, 2014

1. "Front Squat"

3 - 2 - 2 - 3 - 3 - 3

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2. As Many Rounds as Possible in 12 Minutes of -

10 x Kettlebell Swings 24/16kg

8 x Chest to Bar Pull Ups

6 x Wall Ball 10/7kg