September 2014

Yes that is a lovely piece of paper Christie is holding! Its the golden ticket ……… 3×3 Front squats 10 sec pause in the hole 3×3 OHSQ 10 second pause in the hole 3RFT 400 m Run 40 pistols 50 situps

10×3 Bench press 15 Min AMRAP 20 calorie row 15 box jumps 10 strict presses 95/65

For time 21-18-15-12-9-6-3 KB Swings 53/35 5 burpees/30 double unders between sets of kbs.

Back squats 5-5-3-3-3-1-1 Nancy 5rft 400m run 15 OHSQ 95/65