Author: Jim King

6am, 8am (compare to 23/02/15) Clean “Willy” 3 rounds for time: 800m Run 5 Front Squats (102.5/70kg – cleaned) 200m Run 11 Chest-to-Bar Pull-Ups 400m Run 12 Kettlebell Swings (32/24kg) 7am Barbell Free 3 rounds for time: 800m Run 5 Wall Climbs 200m Run 11 Chest-to-Bar Pull-Ups 400m Run 12 Kettlebell Swings (24/16kg) 7am Weightlifting with Paige https://www.youtube.com/watch?v=0oztkKQ4Fb8...

A) With an 8 minute time cap 4 Rope Climbs (^10kg vest) Then AMRAP 8 Box Jumpovers (24/20") (^30/24") 8 SDHP (40/30kg) (^52.5/40kg) B) Partner AMRAP in 12 minutes (also works as a group of three) 10 Cal Row 20 Pushups 30 Situps - Score = total reps - Partner A starts on the Rower and Partner...

A) Barbell Complex for max load 3 Push Jerks 3 Pause Front Squats (2 sec pause in squat) B) 5 rounds for time: 8 One Arm Kettlebell Thrusters (4L, 4R. 16/8kg) (^24/16kg) 8 Toes-to-Bar (^Unbroken) Nicole, Loz and Trinz - just three out of many volunteers that helped make the day happen. THANK-YOU...

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