Week 44

October 28th, 2012

Monday
BREAST CANCER WOD
wear pink and donate to breast cancer

Helen
3 Rounds For time
run 400
21 KB Swings 24/16
12 chins
followed by Grace
30 Clean and Jerks 60/40

Teusday
Five rounds for time of:
15 Deadlift 100/80kg,
15 Ring Dips

Wednesday
Happy hallowod Happy birthday george / gina

10-8-6-4-2
Deadlift 70/50kg
clean 70/50
Front Squat 70/50
Push press 70/50

Thursday

Back Squat 3-2-2-2-1-1-1-1-1 reps

B Team Wod
3 round per person tag in.
Run 400m with wallball
30 Sit-ups
20 Pull-ups

Friday
Happy birthday NICO

Part A
Max Chins with someone counting (just in case someone Nic-counts).

Part B
For Time
4 x 100m Run 20secs rest

Part C
For Time
10 x rounds
20 Box Jumps
20 double unders
10 squats with a 5 kilo plate
200m run

:o)

HAPPY BIRTHDAY TO ME, HAPPY BIRTHDAY TO ME!!!

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