5-8-11

Photos from Friday's WODs are here

Run 100m
30 Wall balls
20 Toes to bar
30 Box jumps
20 Sumo deadlift high pull (40/30Kg)
30 Burpees
20 Shoulder to overhead (60/40Kg)
50m walking lunge with a plate (20/15Kg) above head

 Alan - SDLHP

 Andy - SDLHP

 Toes to bar

 Burpees

 Shoulder to overhead

Rich - walking lunge

1st round is 3 minutes, done for reps followed by two minutes rest
2nd round is 6 minutes, done for reps followed by two minutes rest
3rd round is all the way through for time

This was the final WOD from the CF Games (tweaked to take account of the gear we have available) and was used as is for the Fire-Breather WOD.