20/11/2013 WOD

A. Shoulder Press 8-8-8 B. Complete 60/50 strict ring rows in as few sets as possible C. Metcon –  8 min AMRAP 20 walking lunges 16kg/12kg 15 sit ups 10 Push Press (30/15) D. 40 Banded Pull Aparts

18/11/2013 WOD

A. Goblet Squat 10-10-10 B. Ring Row 3 x max reps strict C. Metcon - 10min Amrap 10 Goblet Squats 10 Press ups 10 Sit ups D. Accumlate 2-3 mins in a strict plank