31/08/11

Four rounds for time:

10 Man makers 2x20kg DB

20m Farmers carry 2x30kg DB

30 Box jumps 24"

400m Sprint

Paul:  19.29
Rick:  17.23
Al:  19.09

Some new toys arrived today, so we put them to good use.

Rick demonstrating good technique at the top of DL

Paul showing that an extra 4" on a 20" box jump makes a big difference!

Al strong in the Man makers

Al at the finish line, the new toys did a good job!

30/08/11 "Fran"

21, 15, 9 reps of each movement for time

Thrusters 45kg

Pull ups

Mike pushing hard on his first ever Fran workout, also demonstrating great full extension on the Thrusters!