A. 3 sets for quality
- 8 Ring Dips
- 8 Alternating Pistols
B. “Love from your Med Ball”
3RFT
- 15 Med Ball Cleans (7/9)
- 20 Russian Twists (7/9)
- 25 Wall Balls (7/9)
- 400m Run with your Med Ball
5 Burpess penalty onto your Med Ball for each time you drop the ball during the run.
Happy Valentines Day CFQ’ers!
Ads; 15.20 (600m row)
Rod; Dips (O)/ 16.43 (15kg no wb)
Stu S; Dips (Y) / 19.29 (7kg, red ball)
Callum;
Teisha; Dips (O) / 20.00 (3kg,)
Luke P; Dips (Y) / 20.58 rx
Trav L; Dips (Y) / 17.17
Kate s; Dips (O) / 18.55 rx
Hope; Dips (O)/ 19.25 (500m row)
Jez; 16.52 rx
7am
Candice; 17.50 (6kg)
Mat; 21.11 rx
Cass; 19.35 (4kg, 200m run)
Brett; 22.00 rx
Megs; 19.53 (6kg)
5pm
Mitch; 16.37 rx
Mac; 17.50 (fr Sq)
Hol; 19.50 (5kg)
Marshy; 13.47 rx
Caitlin; 16.45 (4kg)
Mel; 15.19 rx
Laura; 17.21 (6kg)
6pm
JB; 19.57 rx
Matt; 18.27 (7kg)
Marie; 18.45 (3kg)
Kat R; 19.14 rx
Open
Lloyd
Lachie