WOD - Wednesday, 17th July, 2013

1. "Bench Press"

7 - 7 - 7

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2. In a Team of 2, as many rounds as Possible in 20 Minutes of -

One Team Member must do 5 x 100m Shuttles

While other team Mate performs -

5 x Push Ups

10 x Hang Power Cleans 60/40kg

12 x Ball Slams 9kg

When Team Mate #1 finishes shuttles, he/she will swap roles.

Score will be total metres run divided by 10 + Rounds of amrap scored.

"Where is that Hammer"?

WOD - Tuesday, 16th July, 2013

1. "Push Press"

2 - 2 - 2 - 2 - 2

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2. As Many Rounds as Possible in 10 Minutes of -

5 x Chest to Overhead 60/40kg

6 x Lunge 60/40kg (Front Rack)

7 x Chest to Bar Pull Ups

"Last ever Session at Wallsend"

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