the WOD

Thruster, 50, 40kg men/30kg women
Run, 1.6 k
Wall ball, 50, 10kg men/8kg women

1R for time

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Thruster (40kg men/30kg women)
Pull up

21-15-9 reps 1R for time

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Run 2k
Row 2k ( level 10)

AMRAP in 50mins

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Clean and press, 10 @ 80%BW
Run, 1k
Burpee, 20

3R for time

Jinal Shah – 2R in 42:13.4 (40kg)
Radek Palinowski – 46:00.6 (50kg)
Andy Stewart -39:59.8 (60kg)
Karen Wong – 2R in 29:20 (45kg and 1600m row for run)

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Pull Up, 20
Sit Up, 30
Squat, 40
Press Up, 50
Leg Raises (hanging), 40
Back Extensions, 30
Handstand Press Up, 20

2R for time

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10 dead lift @ 150%BW
1k bike (level 5)
15 hand stand press ups

AMRAP in 40mins

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10 Thruster (40kg men/30kg women)
1k bike (level 5)

AMRAP in 30min

Karen Wong = 8R (20kg)

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30 Handstand press ups
40 Pull ups
50 Box jumps (60cms)
60 Sit ups
70 Burpees

1R for time

Andy Stewart = 21:31.8
Nick Dobanovic = 29:21.9 (10 reps less each round, handstand no press up and 35kg assisted pull up)
Radek Palinowski = 30:46.2
Jinal Shah = 40:20.9 (handstand walk up and down wall and 40kg assisted pull up)
Lesley Cumber = 44:45.0 (press up from knees, 40kg assisted pull up and military burpee)

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