Tuesday 28 November 2017
28/11/17
3 min AMRAP
10 Deadlift
15 AAB Cal
20 Weighted Sit Up
3 min Rest
3 min AMRAP
10 HPC
15 Cal Row
20 Burpee to Plate
3 min Rest
3 min AMRAP
10 HPS
15 DU X2
20 Weighted Squats
Friday 01 December 2017
01/12/17
For Time
50 Pull Up
50 Press Up
50 Front Rack Lunge
50 Hang Power Clean
50 Push Press
Saturday 02 December 2017
Pre Christmas Dinner Team Hero WOD @ 10.00am (don’t worry it’s not Murph !!!)
Tuesday 21 November 2017
21/11/17
For Time
10-9-8-7-6-5-4-3-2-1 Front Squat with 100m Sprint between sets
Wednesday 22 November 2017
22/11/17
3 Rounds For Reps
60s Box Jump Overs
60s Shoulder To Over Head
60s Cal Row
60s Rest
