23/9/14

A. 6 rounds – 12 min cap 20 wall balls 15 ball slams 10 burpees 5 push ups rest 3 mins B. 6 rounds – 12 min cap 6 pull ups/12 ring rows 10 box jumps/20 step ups 30 sec side plank 50 double unders/100 singles 30 sec side plank C. Single arm carry 60…

16/09/14

8 min AMRAP 10-9-8-7-6-5-4-3-2-1 Wallball Burpee + Rest 4 min + 8 min AMRAP 10 hr push-up 10 v up 10 box jump (or alt leg step up) + Partner WOD: 8 mins P1: Farmers Carry 2 laps HEAVY P2: KB Rack Hold + 30:30:30 Hollow Rock: Superman Hold: Rest x 5