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Saturday 15th September 2018 WOD 6 – 2014 Two to Tango Conditioning – For Time: Partner A: 500m row, 21 OHS, 21 box jumps Partner B: 500m row, 15 OHS, 15 box jumps Partner A: 500m row, 15 OHS, 15 box jumps Partner B: 500m row, 21 OHS, 21 box jumps

Friday 14th September 2018 Strength – Power Clean + Push Jerk 2-2-2-2-2 Conditioning – 10 Min AMRAP 30 Double Unders 10 Goblet Squats 5 Pull Ups

Wednesday 12th September 2018 Strength – 8 Min AMRAP for Quality Strict Pull Ups Conditioning – For time: 500m Run 21 Deadlifts 60/40 500m Run 18 Hang Cleans 500m Run 15 Front Squats 500m Run 9 Shoulder to Overhead

Friday 7th September 2018 Grunt Work – 15 Min for quality 100 m Tyre Drag 100 m Gun Walk 25/15 Conditioning – 16 Min AMRAP 200 m Row 4 Weighted Burpee step overs 8 Knee to Elbows 16 MedBall Cleans 9/6

Thursday 6th September 2018 Strength – Overhead Squat 15 Mins to establish a 2RM Conditioning – 2-4-6-8-10 reps for time: Chest to bar pull ups Clean & Jerk 62.5/45

Wednesday 5th September 2018 Skill – Pistol Squats Conditioning – For Time: 50 Pistol Squats 20 Double Unders 40 Sit Ups 20 Double Unders 30 Lunges 20 Double Unders 20 Box Jumps 20 Double Unders 10 Handstand Push Ups Mobility – 10 Mins for Quality Barbell Smashing or Foam Rolling