WOD - Friday 9th of September

For Time -

30 x Burpee to Box Jump 24"/20" (scale height to suit)

30 x Kettlebell swings 24/16kg (scale weight to suit)

30 x Power Cleans 40/30kg (use a broomstick if new to these)

30 x Overhead Squat 40/30kg (use a broomstick if new to these)

30 x Hang Power Snatch 40/30kg (use a broomstick if new to these)

100 x Double unders (substitute 3 single skips for each double under)

WOD - Thursday 8th of September

"CrossFit Football Total"

Warm up then - You have three attempts to find out your single rep max for -

Power Clean

Bench Press

Back Squat

Deadlift

Record total weight for each as your score.

or 

4 RDS for time

Run 400m 

21 x Push Press 60/40kg

21 x Deadlift 60/40kg

WOD - Wednesday 7th of September

Weighted/Strict Pull Up

3 - 3 - 2 - 2 - 1 - 1

Rest, then-

For time; 5 rounds of -

15 Pull Ups/Inverted Row

15 Dips/Assisted Dips

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WOD - Tuesday 6th of September

For time 5 rounds of -

10 x Push ups (hand off ground at the bottom)

15 x squats

20 x Sit ups

Sprint 200m

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WOD - Monday 5th of September

For time -

21 x 42kg Thruster

Run 400m

21 x 42kg Deadlift

Run 800m

21 x 42kg Squat Clean

Run 1600m