WOD: Wednesday 14/11/2012

30 Minute Strength & Technique Session - Pull ups & Ring Dips

then:

Vee's Farewell WOD
17 Minute AMRAP
8 Push Press   (30kg/40kg)
9 Pull Ups
10 Kettlebell Swings   (16kg/24kg)
11 Box Jumps   (20"/24")

Post rounds to comments.

All the best to Vee as she makes the move to Bordertown - we will miss you mate!! CrossFit Bordertown in the making??