THURSDAY 6 September 2012

Sorry for the delay! I was off running MCMAP Gray Belt 2-12, which was a great success!

Here's this weeks WODs! I am currently re-thinking the structure of our website and will start posting monthly updates to the WODs, this way you can plan around and schedule your own routine!

Tuesday 4 September 2012:

Manion 7 Rounds for time
29 Back Squats at 135/95#
400 M Run

Wednesday 5 September 2012:
30 Rounds
Row for distance
30 Seconds of Row
30 Seconds of Rest

Thursday 6 September 2012:
20 Minute AMRAP
2 Muscle Ups
4 Hand-stand Push Ups
8 Kettlebell Swings (2 POOD/1.5 POOD)

Friday 7 September 2012:

Complete 9 rounds for time of:
5 DB Thrusters 50 lbs
5 Strict Chin Ups
5 Burpees