WOD - Friday, 15th January, 2015

1. Every 2 Minutes for 30 Minutes -

2 x Bar Muscle Ups/6 x Strict Pull Ups
6metre Handstand Walk/20sec Handstand Hold-Barbell Hold Overhead 
8 x Kettlebell Swings 32/24kg
10 x Goblet Squats 32/24kg

If work is not achieved in 2 Minutes=AMRAP 30min

(if 6mtrs or 20 seconds is not completed unbroken=restart)

WOD - Thursday, 15th January, 2014

1. In Teams of 3, For Time  -

Run 6.4km (Partner 1)

While Partner 1 Runs, Partner 2 will rest.

While Partner 2 Rests, Partner 3 will do an AMRAP of -

10 x Back Squats 60/40kg
10 x Push Ups
10 x Sit Ups

Team Members will change roles after 1 x 800m lap has been completed by 1 team member until 6.4km has been run by their team in total.

Total Rounds scored in AMRAP will represent minutes taken away from run time to give teams score