Rest Day

Practice a new skill or catch up on a missed WOD

Countdown....

400m run
10-9-8-7-6-5-4-3-2-1 reps, with a 200m run between sets..
Thrusters 40kg (30kg)
SDHP 40kg (30kg)
Pull-ups
Finish with a 400m run...

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Freaky Friday!!

400m Run

21-15-9 reps

Bodyweight Deadlift

Ring Dips

Push-Ups

400m Run

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HELEN

3 Rounds for time
400m Run
21 KB Swings 24kg (16kg)
12 Pull-Ups

Lynnes Carnage http://www.youtube.com/watch?v=bbJmI2Dkj6o
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Bonvoyage to Lynne

800m Run

21-15-9

Squat Cleans 40kg (30kg)

Box Jumps

KB Swing 24kg (16kg)

400m Run

9-15-21

Push-Press 40kg (30kg)

Burpee

Deadlift 40kg (30kg)

800m Run

This was put together from Lynne to smash out before she kicks back on a much deserved holiday. Im guessing some R&R will be in order after this massive WOD.

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