WOD - Monday, 15th July, 2013

1. "Hansen"

For Time, 5 Rounds of -

30 x Kettlebell Swings 32/24kg

30 x Burpees

30 x Sit ups

The Beginning

WOD - Saturday, 13th July, 2013

1. For Time, 

Run 5K

WOD - Friday, 12th July, 2013

1. For Time, 3 Rounds of -

30 x Kettlebell Clean & Jerks 32/24kg (Alternating Arms)

Run 800m

23 minute cut off

WOD - Thursday, 11th July, 2013

1. Every Minute on the Minute for 15 Minutes, for Total Load -

1 x Snatch 

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2. As Many Rounds as Possible in 12 Minutes of -

12 x Box Jumps 24/20"

8 x Snatch 40/30kg

6 x Snatch Balance 40/30kg

WOD - Wednesday, 10th July, 2013

1. "Press"

3 - 3 - 3 - 3 - 3

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2. For Time, 3 Rounds of -

30 x Wall Ball 10/7kg

100 x Double Unders

WOD - Tuesday, 9th July, 2013

1.  For Time, 21 - 15 - 12 - 9 - 6 - 3 of -

Deadlift 120/75kg

Lateral Facing Burpees

Taters 24/16kg

Pull Ups

WOD - Monday, 8th July, 2013

1. "Front Squat"

3 - 3 - 3 - 3 - 3

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2. Tabata

Kettlebell Swings

Push Ups

Push Press 40/30kg