A) 20mins to work on May goals.

-Be prepared and make the most of the session.

B) 3 Rounds for time of:
15 Back squats, 70kg (50kg)
30 GHD Sit-ups
15 Calorie row

-Bar taken from the deck.
-Only experienced and conditioned athletes use the GHD.

Post load and time to comments.

“Murph”

For time: (50min cap)
Run 1.6km
100 Pull-ups
200 push-ups
300 Squats
Run 1.6km

(Ryno 29.36 rxd, Britt 37.22 rxd, Andrew 43.40 rxd+ (10kg vest).

-Reps can be broken up as 20rds of “Cindy”.
-If you have a 10kg vest, wear it.

OR

“Half Murph”

For time: (25min cap)
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

OR

“Mini Murph”

For time:
Run 400m
25 Pull-ups
50 Push-ups
75 Squats
Run 400m

-Choose the one that best suits your ability.

Post time and option to comments.

Hang snatch 5-5-5-5
Hang clean 5-5-5-5

-Complete all sets of the clean before moving to the snatch.

Post all working sets to comments.

“Partner WOD”

As many rounds as possible in 20mins of:
10 Bar facing burpees
20 Partner deadlifts, 180kg (120kg)
30 Toes to bar
40 Double unders

-Both athletes work at once on all stations.
-Reps do NOT have to be evenly distributed.

Post load, rounds and reps completed to comments.

HAPPY BIRTHDAY TO THE HOFF AND LYNNE!!

In pairs complete the following,

Ascending ladder in 18mins:
1 Deadball cleans, 35kg (25kg)
2 Wallball shots, 10kg (6kg)

Increase deadball clean reps by one each round and wall ball by two. Continue sequence for

-Alternate rounds with partner.
-Both athletes complete the same rep sequence before progressing to the next round.
-One DB and one MB per team.

Post loads and total reps completed to comments.