WOD - Wednesday, 23rd December, 2015

1. In teams of 2, 2 Rounds of the Following For Reps -

4 Minutes Rowing
30 seconds rest
4 Minutes Air Bike
30 seconds rest
4 Minutes Wall Ball 10/7kg
30 seconds rest
4 Minutes Burpee Pull Ups

One person working at a time. Swap as needed.



WOD - Tuesday, 22nd December, 2015

1. "Press"

3 - 3 - 3 - 3 - 3

all @80-85% of 1rm

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2. "Tabata"

Goblet Squats 24/16kg
Deadlift 70/45kg
Goblet Squats 24/16kg
Deadlift 70/45kg

Add total reps from all 32 intervals for 1 score.