ANNOUNCEMENT: Date for “CHAMPIONS DAY VII” Saturday 19.07.2014 confirmed.

Details TBA.

TRAINER WARM UP 15 Min.

Strength: DEADLIFT (20 Min.)

Competition: 3-3-3-3-3 climbing to 3 RM

Fitness: 5-5-5-5-5 across. Excellent technique!

WOD

3 Rounds for time:

Run 400m

21 WallBalls 20/14lbs 3,05 target//20lbs 3,05cm/14lbs 2,70cm

12 Deadlifts 100/70kg//70/40kg

Score: Time, Time Cap.: 15 Min.

Coaches: If class is packed, split group in 2 Heats. Heat 2 starts 2 Minutes after Heat1.