Monday 9 January

WOD
​14 MIN AMRAP
7 THRUSTERS @ 60/42.5KG
14 BOX JUMPS @ 24/20"

Friday 6 January

WOD

20-18-16-14-12

Power snatch @ 35/25kg
Wallballs

Time cap = 16 mins
Rx time cap = 12 mins

Wednesday 4 January

WOD
​2 x 6 minute AMRAPS

4 GTOH @ 80/60kg
4 handstand push ups / 8 floor push ups

2 min rest

6 deadlifts @ 80kg/60kg
6 bar over burpees

Tuesday 3 January

SKILL : 3 position cleans

WOD

10 rounds for time

10 front rack lunges @ 42.5/30kg
20 double unders / stick jumps
​20 min CAP

Monday 2 January

DAN DOVER HATES YOU

20 air squats
17 toes to bar
20 pullups
17 push ups
20 burpees
17 box jumps @ 30/24"

After each movement run 400m.
Final run with 20kg sandbag.