WOD: Tuesday 14/07/2015

Alternate between:
1) 4 x 10 Deadlifts
2) 4 x 5 Handstand Push Ups

then:

UB Double Unders/Single Skips
5-10-20-30-40-50-40-30-20-10-5 Reps
8 Min Cap

Finisher: 2 Mins Max Effort Ball Slams

Post weights, times and reps to comments.

Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed. If you have a 10kg weight vest wear it!

Barbell
High Hang Clean + Low Hang Clean + Jerk: 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Split Jerk: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) 6 x 5 Pause Clean First Pulls - 5sec pause at knee

Suffering in this cold?? Get into the Box and chip off some of that ice - 9am & 5.30pm Classes + Barbell @ 6.30pm. Open Gym times - 10am-12pm - 4.30-5.30pm.