WOD

WARM UP: 30 Pass Throughs; 30 Back Squats; 30 Front Squats; 30 Over Head Squats; 200 M Run; 50 Air Squats; 50 Walking Lunges BURGENER WARM UP

WARM UP: 100 Skips; 50 Sit Ups; 100 Skips; 50 Hollow Rocks; 100 Skips; 50 Flutter Kicks; 100 Skips; 50 Floor Wipers

WARM UP:  Tabata: 8 Planks; 8 Hollow Rocks; 8 Sit Ups (8 rounds 20 seconds of work; 10 seconds of rest) BRING SALLY UP Back Squats – 45#

Well unfortunately Peter pays for Paul and Paul pays for all as they say. Coach Rodney realised on Saturday that he was tired of picking up after all the ‘kids’ in the Box and tired of putting away the toys they left out on a daily basis. So it was either Burpees or the Naughty

REST EASY!!!

WARM UP: 30 Pass Throughs; 30 Over Head Squats; 30 Back Squats; 30 Front Squats 200 M Run; 30 Sit Ups; 30 Push Ups; 200 M Run; 30 Hollow Rocks; 20 Air Squats

WARM UP: 100 Hollow Rocks; 50 Leg Raises; 25 GHD Sit Ups SKILL: 15 Minutes: Thrusters: 5, 5, 5, 3, 3 

WARM UP: 10 Minutes: 30 Pass Throughs; 30 Over Head Squats; 3- Back Squats; 30 Front Squats 20 Lunge Twists; 20 High Knees; 20 Butt Kicks

WARM UP: 30 Pass throughs; 30 Front Squats; 30 Over Head Squats; 30 Back Squats; 30 Walking Lunges; 30 Supermans; 30 Hollow Rocks WOD: 5 Rounds For Time (1 Hour time cap) 10 Deadlifts (#175 W; #225 M) 400 M Run 10 Box Jumps (20″W; 24″M) 10 Front Squats (95# W; 115#M) 400 M Run