2 rounds for time;

500m Run
20 Burpees

Max in 12mins;
Push press @ 50kg, 5 reps
GHD Sit-up, 30 reps


Here's the NSW & ACT Sectional t-shirt, we have limited stock due to a surge in sign-ups, so get in early on the 20th to avoid missing out.  Cost is $40 per shirt.

"Cindy"
Max rounds in 20mins of;
Pull-ups, 5 reps
Push-ups, 10 reps
Squats, 15 reps

"Diane"
21-15-9
Deadlift @ 100kg
Handstand push-ups

"Isabel"
For time;
Snatch @ 60kg, 30 reps

6 rounds for time;
Thruster @ 40kg, 6 reps
Chin-ups, 6 reps
KBS @ 32kg, 6 reps

20-15-10
Overhead Squat @ 60kg
Power Snatch @ 60kg

Max in 5mins;
Burpee Box Jumps

then;

Max in 5mins;
3 hanging leg raises
6 toes to bar

30-20-10
Power Clean @ 50kg
Walking Lunges @ 10kg

"Helen"
3 rounds for time of;
400m Run
21 KBS @ 24kg
12 Pull-ups

10mins rest

"Fran"
21-15-9
Thrusters @ 40kg
Pull-ups

5 rounds for time of;

Thruster @ 20kg, 20 reps
SDHP @ 20kg, 20 reps

Compare your time to the 13th Jan2010