12042013 WOD

1a) Sumo Deadlift- 3 x 10 x 15-45 sec. rest 1b) 1 Arm KB Thruster- 3 x 10 x 15-45 sec. rest 1c) 1 Arm KB Swing- 3 x 10 x 15-45 sec. rest 1d) 1 Arm KB Farmers Walk- 3 x 60-90ft x 15-45 sec. rest Note: Do your weaker arm, then your stronger arm on each exercise before moving on to the next drill in the circuit. If you’re in sick shape try doing the entire circuit without putting the KB...

06042013 WOD

4 x Car Park Run 10 Burpees 3 x Car Park Run 20 Floor 2 Overhead 2 x Car Park Run 20 x Overhead Walking Lunge 1 x Car Park Run 10 x Press 1 x Sledge Sprint