WOD - Thursday 25th of August

For time - 

6 RDS of -

15 x Deadlift @ Body Weight (scale to a heavy weight that is challenging but not unrealistic to achieve, if that means you lift a broomstick that's ok!)

30 x Walking Lunge steps (ensure front knee doesn't go past the front foot at the bottom)

7 x Dumbbell Push Press 10KG DB (scale down if needed)

WOD - Wednesday 24th of August

Bench Press

5 - 5 - 5 - 5 - 5

Rest - then.......

For time - 5 RDS of -

400m Run

50 Squats

WOD - Tuesday 23rd of August

For time -

3 RDS of -

8 x Thrusters 50KG (scale weight to ability and strength)

15 x Burpees

20 x Pull Ups/Inverted Rows

Watch these three videos for coaching cue reminders!

The Power to change lives........

Follow the below link -

http://media.crossfit.com/cf-video/CrossFit_Affiliates_ThePowerToChangeLives.wmv

WOD - Mon 22nd of August

As many rounds possible in 20 min of -

10 x Deadlift @ Body Weight (scale weight appropriately down if needed)

50 x Double under skips (substitute 3 single skips for each double under if needed)

WOD - Sun 21st of August - Rest

WOD - Sat 20th August 2011

"Jackie"

For Time -

Row 1KM

50 x Thrusters 20/10kg

30 x Pull Ups/Inverted Row