Friday

AMRAP 30:

In pairs 1 x person working at a time-

20m Fat Bar Walking Lunge (50/35)

20 x Burpee KB Box Step Overs

30 x OH Squats (20kg)

40 x Double Unders

50m Bear Crawl

Thursday

Every 2 minutes for 16 minutes:

Run 200m

Rest remainder of time each set and record time of slowest 200m

Nutrition/ Zone diet seminar at 6:30pm for the life-revive challenge so there will be no 6:30pm WOD

Wednesday

"Cindy plus 10"

AMRAP 20

5 x Pull ups

10 x Pushups

15 x Squats

every four rounds complete:

10 x Dead Lifts (100/75)

Tuesday

4RFT:

10 x Ring Dips
10 x HSPU
10 x Knees to Elbows

Buy in/ Cash Out 800m run

Monday

10 Minutes to find 3RM Back Squat

Then:

12 minutes to complete:

50 x Thrusters (40/30)
As many Burpee Lateral Bar Jumps in remaining time.