Friday 2nd January 2015

Warm-up: 10 RPU > 15 Air-Squat
10 Tri Push-ups > 6 BB Shrugs > 10 Front-Squats
10 Diamond Push-ups > 6 BB Shrugs > 10 Front-Squats
10 Wide Push-ups > 6 fast 'launch-strike' Shrugs > 10 Front-Squats
10 Fan Push-ups > 6 fast 'launch-strike' Shrugs > 10 Front-Squats

Strength: build 1RM on Bench &/or BB Clean

Morning WOD:
150mtr Run > 5mtr Rope-climb > 150mtr Run > 10mtr Rope-climb
150mtr Run > 15mtr Rope-climb > 150mtr Run > 20mtr Rope-climb
150mtr Run > 25mtr Rope-climb > 150mtr Run > 30mtr Rope-climb
...for time.

Evening WOD: 150mtr Run > 5 Tyre-flips > 150mtr Run > 10 Tyre-flips > 150mtr Run > 15 Tyre-flips > 150mtr Run > 20 Tyre-flips > 150mtr Run > 25 Tyre-flips > 150mtr Run > 30 Tyre-flips ...for time.

---