WOD - Thursday, 2nd May, 2013

1. "Abbate"

For Time -

Run 1600m

21 x Clean & Jerk70/45kg

Run 800m

21 x Clean & Jerk 70/45kg

Run 1600m

"Look forward to seeing you soon my Friend"

WOD - Wednesday, 1st May, 2013

1. "Snatch"

3 - 3 - 3 - 3 - 3

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2. For Time, 3 Rounds of -

30 x Kettlebell Swings 32/24kg

30 x Wall Ball 10/7kg

WOD - Tuesday, 30th April, 2013

1. "Press"

2 - 2 - 2 - 2 - 2

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2. For Time -

Row/Run 1km

25 x Pistol Squats (Alternating Legs)

15 x Hang Clean 100/60kg

"Hacks Pack"

WOD - Monday, 29th April, 2013

1. "Back Squat"

1 - 10 - 1 - 20 - 1 - 30

- All single attempts to be no more than 5kg above PB, unless the coach gives the ok.

- All single attempts must have assistance from training partners to ensure safety.

WOD - Saturday, 27th April, 2013

1. "Marksy"

"30 Min Cut Off"

WOD - Friday, 26th April, 2013

1. "Tempo Deadlift"

3 - 3 - 3 - 3 - 3

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2. For Time, 20 - 30 - 40 of -

Wall Ball 10/7kg

Sumo Deadlift High Pull 30/20kg

Anzac Day - Thursday, 25th April, 2013

Rest and Remember....

Lest We Forget...