17th October

26 11 2013

Warmup
3x
10 Squats
10 Situps
10 pushups
Burgener

WOD
2×5 getups
70 situps

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8th August

8 08 2013

Warmup
BP Shoulders
10 Squats

Strength
3×3 TGU (28)
EMOTM 10 mins
odd 10 front squats (48)
even 5 OHS (48)





9th July

16 07 2013

Warmup
BP Shoulders
1 rope ascent hand only
3 TGU ea side (24)
1 rope ascent hand only

For time:
12-1 pullups
1-12 T2B
5 Ab wheel rollout ea rd

WOD – 26:33





3rd July

16 07 2013

5RNFT
max rep pullups
3 TGU each side (24)

WOD – 12,12,10,8,9 pullups





24th May

3 06 2013

Warmup
BP Shoulders
squats
pushups

WOD
Buy in

3 TGU each side (24)
Then
3RFT

30 pushups
30 KB Swings (24)
30 Situps
Cashout
3 sitting rope climbs

Time – 12:53