Monday 8th December 2014

3 sets (not for time)

3-5 Bar Muscle-ups (Scale to strict pull-ups)

5-7 KB/DB Snatch each arm

30-40 DU’s

3RFT

20 KBS (16/24)

15 Pull-ups

400m Run

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Comments

  1. 5.45am
    Paul; 13.28 (20kg)
    Emilia; 14.40 (Y band)
    Rach B; 11.36 (10kg db, RR, row)
    Adrian; 14.45 rx
    Cindy; OY strict, 14kg, 30 DU / 13.26 (16kg, OY)
    Liv; 15.01 rx
    Kate S; 14.12 (OY)
    Knoxy; 13.15 (16kg)
    Jon; 10.45
    5pm
    Jono; 13.09 (20kg Russian, struct PU)
    Naiara; 12.24 (12kg, OY)
    Luke; 13.06 (24kg) ring row
    Chels; 12.54 (rd, O, RR, Du’s)
    Tyler; 13.53 (Russians, strict)
    Lagi; 13.15 (RY, 14kg)
    Lauren; 12.23 (12kg, OY)
    Trav C; 14.11 rx
    Sean; 11.15 rx
    5.30pm
    Callum; 13.28 rx
    Megan; 16.05 (14kg RY band)
    Trudi; 16.00 (BY, 16kg)
    Gemma M; 14.40 (14kg, RY)
    Mel F;15.32 rx
    Bec; 10.33 rx
    6pm
    Dave; 10.32 (strict)
    Rach; 11.56 (RR)
    Kato; 9.43
    Chrissy; 16.24 (PY, 12kg)
    Court C; 14.30
    JB; 11.35 rx
    6.30pm
    Susanna;
    Krass; 11.10

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