FAREWELL NERIDA & GRANT

TOMORROW WILL BE NERIDA & GRANTS FINAL WOD WITH US FOR SOME TIME. BOTH HAVE BEEN ACCEPTED INTO THE POLICE FORCE & WE WISH THEM ALL THE BEST. COME SMASH OUT ONE LAST WOD WITH THEM TOMORROW NIGHT.
DRINKS AFTER THE 7PM WOD..

5/5/2010

Strength

Front Squat

5,5,5

WOD AMRAP 20

400m run
10 Box Jumps
15 Pull-Ups
20 Double Unders

Compare http://crossfitpenrith.blogspot.com/2009/12/1122009.html

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4/5/2010

WOD
START & FINISH WITH A 600m Run
21-15-9
Ring Dips
Toes 2 Bar
SDHP 40/30

Skills

Any gymnastic

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3/5/2010

Strength

Deadlift

3,3,2,2

WOD 5 Rounds for time

1 Full Gasser

12 Power Cleans 85kg

6 Push-Jerk 85kg

We done this previously as a 3 rounder.

Compare http://crossfitpenrith.blogspot.com/2009/11/rest-day_26.html#comments

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1/5/2010

Jo at TOP DOG

WOD

Run 2x400m (1:1.5 work/rest ratio)

Rest

5 Rounds for time

10 KB Swings 24/16kg

10 Sit-Ups

4 Thrusters 60/40kg

Rest

Run 400m

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