12 Jan 15 Sled forward, back, shuffle.......

Rowling

HSPU kipping progression

5x3 hardest scale

WOD

20 Min Sled 30 Sec on 30 Sec off 90/60 (compare to 20 Jun 14)

Alternate between

Front 

Backwards 

Lateral Shuffle 

Score is total meters

Use a 50m course

1st 30 sec is Regular then rest

2nd 30sec is backwards then rest

3rd 30 sec is lateral shuffle then rest