01-07-2014 WOD

Push press 3x5 75% of 1rm or add 1.25kg to each side of the bar from last week Strict pull ups 3xME or 3xME band assisted or 3xME LOW BAR PULL UPS 5rds for time 12 push press 60/40kg 4 cone shuttle run 9 pull ups

30-06-2014 WOD

Monday Squat 3x5 at 75% of 1rm or add 1.25kg to each side of the bar from last week 3rds for time 60du 10 front squats 60/40 30 sit ups 10 burpees

26-06-2014 WOD

Friday Deadlift EMOTM 3reps of deadlift at 60% or 1 rm (with band blue if under 100kg green if above) Focus on bar speed 10min amrap 7 power clean 60/40 7 burpees Run 200m

25-06-2014 WOD

Push press at 75% of 1rm (if last week felt good add 2.5kg total to last weeks weight) Amrap 12 mins 5 push press 60/40 10 pull ups 15 box jumps 75 band pull downs