27/12/2013 10′ to establish 1 RM Hang Power Clean Metcon 5 rounds for time of 15 wall balls 12 box jumps and over 9 Hang power clean 70/50 kg
18/12/2013 amrap 21′ 12 wall balls 1 rope climb 12 ball salms or 6 atlas stone 1 rope climb 12 cal row
17/12/2013 BB day front squat 3 – 3 – 3 – 3 – 3 then “Freddy’s Revenge” 5 rft 5 push jerk @ 80/60kg 10 burpees
