14/11/2014

”Fran nightmare” 3 rounds Amrap 4′ 15 thruster 40/30kg 15 pull ups 2′ rest  

13/11/2014

Amrap 25′ With a partner 8 KB Swings 32/24Kg 8 Box Jumps 8 Burpees  

12/11/14

emom 12 Push Press   21/15/9 Push jerk 70 Kg Knees to elbows x2

11/11/2014

Emom 12′ 3 hang pwr clean   “Nasty girls” 50 air squat 7 muscle up 10 hpc 60  

10/11/2014

Emom 12′ 3 power clean   “Elizabeth” 21/15/9 Clean 60 Ring dips