Our new addition to the coaching team, Frank Agresta!

WOD 15/1/14: “7 Minute Strength WOD”

Part A:
Skill Development
5 Rounds NFT of 15 x T2B & 30 x Double Unders

Part B:
20 mins to find a 3RM on Back Squats or Front Squats

Part C:
“7 Minute Strength WOD”
7 min AMRAP of:
2 x Deadlift 70/50
4 x Ground to Overhead 70/50
6 x Pull Ups

Competitors WOD 15/1/14

Skill:
15 mins to find a heavy double on Squat Cleans

Strength:
Behind the Neck Press 5 x 5

Met Con:
2 Rounds For Time of:
3 x Squat Cleans 50/35
6 x Hang Cleans 50/35
9 x Shoulder to Overhead 50/35
100m Plate Farmers Walk 15/10
30 x Double Unders