Wod 29-11-12

Wod 1 10 mins to find 1 rep max snatch Wod 2 3 x 20ft rope climbs for time Wod 3 25 wall balls for time Wod 4 10 minute running clock 100 snatches  40/25kg On minute 1 perform 1 bar jumping burpee 2 on minute 2 3 on minute 3 And so on until 10 minutes is up. Score is amount of snatches....

Wod 28-11-12

Strength Sump deadlift 5-3-3-1 Wod For time 10 hspu 30 kb swings 24/16 30 hogs 30 box jumps 30 pull ups 30 situps 30 double unders 30 burpees 10 hspu...

Wod 22-11-12

Spend 15 mins on a weakness Wod 1 bear complex @ 60/40kg 5 burpees 2 bear 5 burpees 3 bear 5 burpees 4 bear 5 burpees 5 bear 5 burpees Run 1km / 30 get ups ( as british winter is nice)...