WOD – Sunday 28 December 2014

Back to normal: 9am 4pm 5pm.

Blake
4 rounds
Overhead walking lunge 30m (20/15)
30 Box jump (24″/20″)
20 Wall ball (10/7)
10 Handstand push-ups

We will save this one for a dry weekend.

9AM will have a 10:30AM cutoff
4PM will have a 6:30PM cutoff – rolling start.

“Spehar”

For Time:
100 Thrusters (60/40)
100 Chest-to-Bar Pull-Ups
6 mile Run (9.6km)

* May be done as a chipper or partitioned
* Scale weight and pull-up progression as required
* Scale volume as required i.e. half

* 10 rounds of 10 thrusters, 10 pull-ups, Run 1km (Run 600m on 10th round)
* 20 rounds of 5 thrusters, 5 pull-ups, run 500m (Run 100m on 20th round)