22/05/14

A. 2 Player WODs 120:60:120 work:rest:work 1. box jump / Side plank pulse x 1 2. Assault bike / burpee x 1 3. Power clean / Plyo lunge x 1 4. FLR / Ball slam x 1 B. 10min AMRAP BOX PUSH 1 length of gym then 10 box jumps then tag team mate  

15/05/14

60 secs work, 30 secs rest x 23 rounds Choose your own movements: Heavy farmers carry Ring rows/Pull ups Box jumps Toes to bar/V – ups/Sit ups Plyo lunge/lunge Bear crawl Battle ropes Sled push Mountain climbers Row Ride Skip Wall balls Hollow rock/hold Bicep curls Rope climb