29/8/2014

  3 rounds 3′ complete 500 row + amrap ring dips 1′ rest 3′ complete 400 run + amrap hand stand push ups 1′ rest 3′ complete 75 double unders + amrap push ups h/o 1′...

28/8/2014

5 rounds 400 mt run 12 Power Clean 60/40 kg 3 rope climbs

27/8/2014

1/10 Front squat Body weight 1/10 Dead lift 1.5 Body Weight 1/10 Strict pull ups

26/8/2014

Emom 10′ 3 hang power snatch (climbing) Metcon 1′ double unders 1′ power snatch 50/35 2′ 2′ 3′ 3′

25/8/2014

start every 5′ 250 mt row 20 wall balls 10 burpee box jumps repeat 6 times