15/4/13

5 rounds 400 mt run 15 wall balls 9/6 15 box jumps and over 15 kb sumo deadlift highpull 32/24

12/4/13

Tabata double unders 2′ rest amrap 12′ ladder 2 hp snatch 35/25 2 ring dips +2 each round 2′ rest tabata double unders

11/4/13

30 shoulders to overhead 50/35 30 toes to bar 30 back squat 50/35 30 shoulders to overhead 45/30 30 knees to elbows 30 front squat 45/30 30 shoulders to overhead 40/25 30 sit ups 30 overhead squat 40/25

10/4/2013

Amrap 20′ 400 mt run max handstand push ups max strict pull ups score is total reps

9/4/13

Push Press 5-5-5-5-5 or Front Squat 3-3-3-3-3   Metcon 30 deadlift 120/80 kg 40 box jumps 50 kb swings 24/16 kg 100 double unders