22/08/2014

1200 RUN 63 Kb swing 24/16 36 toes to bar 800 run 42 Kb swing 24/16 24 toes to bar 400 run 21 kb swing 24/16 12  toes to bar

21/8/2014

15/12/9 deadlift down & up 3 min rest 15/12/9 hang power clean burpee 3 min rest 15/12/9 push jerk burpee lat jump   rx: 70 / 45 kg

20/8/2014

20′ to establish 1RM thruster   metcon 3′ db thruster 1 arm 3′ box jumps over 2′ 2′ 1′ 1′

19/8/2014

2k row 100 sdhp 32/24 50 burpee pull ups

18/8/2014

Couple chief 4’on 1’off x 5 rounds 3 power clean 70/45 6 push ups 9 squats I go you go