WOD - Wednesday, 28th January, 2015

1. For Time -

Row 100 Calories

(6 Minute Cap)

-------Rest 1 Minute-----

2. For Time -

Air Bike 130 Calories

(6 Minute Cap)

-----Rest 1 Minute----

3. For Time -

30 x Power Clean 80/50kg

(6 Minute Cap)

-----Rest 1 Minute----

4. As Many Rounds as Possible in 6 Minutes of -

5 x Burpees

10 x Kettlebell Swings 24/16kg

20 x Double Unders

----Rest 1 Minute----

5. As Many Rounds as Possible in 6 Minutes of -

10 x Slam Ball 22/9kg

10 x Ring Dips

----Rest 1 Minute---

6. As Many Rounds as Possible in 6 Minutes of -

8 x Goblet Squat 24/16kg (KB)

30 seconds Top of the Push Up

WOD - Tuesday, 27th January, 2015

1. "White"

For Time, 5 Rounds of -

9 x Strict Pull Ups/3 x Rope Climbs

10 x Toes to Bar

21 x Walk Lunge (20/15kg Overhead)

Run 400m

If you do not have sufficient protection for your shins and shoe ware that can be specifically used for rope climbs, strict pull ups must be performed.