Saturday 11th October 2014

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30 Pass Throughs; 30 Back Squats; 30 Front Squats; 30 OverHead Squats all with PVC; then

100 M Butt Kicks; 100 M High Knees; 20 Push Ups; 10 GHD’s


Deadlifts; 5, 5, 5, 3, 3


2 Rounds For Time:

40 Wall Ball Shots (20#M; 14#W)

30 PVC Jumps (18″)

20 Sand Bag Over – the- Shoulder- Toss

10 Pull Ups/ Ring Rows;

5 Deadlifts (215#M; 175#W)

2 Rope Climbs

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