22/1/13

3 rounds for time 25 wall balls 10/7 25 box jumps 500 mt row 5′ rest 10′ work up  to heavy Deadlift  

21/1/13

100 double unders 30 pull ups 30 power clean 80/60 kg 30 pull ups 100 ddouble unders

18/1/13

TEAM WOD (3PERSONS) Amrap 20′ A. 20 cal row B. Amrap Burpees C. Amrap Wall balls score is total reps 5′ rest amrap 5′ team ladder plate ground to over head anyhow 25/20 kg

17/1/13

15′ to establish 2RM push jerk or deadlift (you choose) amrap 12′ 5 hspu 10 heavy kb swings 15 ab mat sit ups

16/1/13

5 rounds 12 thrusters 35/25 kg 12 hang power snatch 35/25 kg 12 box jumps