Friday 9th January 2015

3 sets of:

20 steps DB Walking Lunge

Rest 30-60 sec

5 Weighted strict pull-up

Rest 30-60 sec

 

10min AMRAP

10 Pull-ups

20 Push Press (20/30)

30 KBS (16/24)

 

Optional finisher: 500m Row TT

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Comments

  1. 5.45
    Callum; 2+6 kbs rx
    Nikki; 2+17 pp
    Trudi; 2+8pu
    Vanessa; 2+25db (rypu, b,, 10kg)
    Amy; 3((15kg, pp)
    Kate S; 3 (15kg, rr, kpu) / 1.47 row
    Bec; 3+20 PP rx
    Rach B; 3+7 pu rx
    Em; 2+10 pu (15kg, blue, 12kg)
    Karis; 3+9 rr (rr, 10kg walking lunge)
    Cindy;2+1 kbs (YO, 15kg, 16kg)
    Candice; 3+5 renegade row, 16kg, rs)
    Knoxy; 2+10 kbs (25kg, 18kg kb)
    Jon; 3+15 press / 1.41 row
    Tony; 2+12 pp (20kg, kb)
    5pm
    Jono; 3+5 pu (20kg)
    Chels; 2+20 pp rx
    Jen; 2+20 pp rx / 1.52
    Caitlin; 2+12 kbs (ring rows, kbs) 1.49
    Ella; 3_10 (ring rows)
    Mark; 2+6 kbs (25kg, 18kg)
    6pm
    Susanna; 3+20 kbs rx
    Leigh; 2+22 kbs (RR)
    Lucy; 2+16 kbs (R, 12kg)
    Court C; 2+8 pu
    JB; 3

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