Wednesday 29 Apr - ‘DT’ - 5 Rnds - 12 DeadLift (70/50), 9 Hang Power Clean, 6 Push Jerk

Strength - 1 Power Clean, 1 Hang Power Clean, 1 Hang Squat Clean
ZOOM
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Tuesday 28 Apr - 3 Rnds - In 4 Mins - 400m Run, Max WallBall. 2 Min Rest after each Rnd

Core Finisher - Tabata - 8 Rnds of Each - TeaPot, Flutter Kick, Plank, Side Plank.
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Monday 27 Apr - 1 Min HandStand Hold, 50 Goblet Squat, 1 Min HandStand Hold, 50 Front Rack Lunge, 40sec HandStand Hold, 20 Weighted StepUp, 40sec HandStand Hold, 20 Sumo DeadLift HighPull, 20sec HandStand Hold, 10 Weighted Pistol, 20sec HandStand Hold, 10 Triple Under

Finisher - 10 Mins of Tempo Running - 20sec Hard, 40sec Recovery
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Sunday 26 Apr - Rest Day

CrossFit Level 1 Course, April 2018

Saturday 25 Apr - ‘Wood’ - 5 Rnds - 400m Run, 10 Burpee Box Jump, 10 Sumo DeadLift HighPull (40/30), 10 Thruster (40/30), Rest 1 Min

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

Lest We Forget

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Friday 24 Apr - 5 Min AMRAP - 5 Single Arm Hang Clean & Jerk, 10 Single Arm OverHead Lunge Step. 1 Min Rest. 5 Min AMRAP - 7 Single Arm Thruster, 3 Single Arm OverHead Squat. 1 Min Rest. 5 Min AMRAP - 5 Shoulder To OverHead, 10m OverHead Weighted Walk

Gymnastics Strength - OTM -14 Mins - Odd - Max Unbroken PullUps, Even - 4 Candle Sticks (slow)
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Thursday 23 Apr - 4 Rnd - 400m Run (or 500m Row), 30 Power Snatch, 20 V-Sit, 10 Burpee Broad Jump

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