Skills 8:00am
Olympic lift­ing

WOD 9:00am

‘MURPH’

For time:

1.6km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

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Mini Murph
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Par­ti­tion the pull-ups, push-ups, and squats as needed. Start and fin­ish with 1.6km run. If you’ve got a 10kg vest  or body armor, wear it

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Hero WOD

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,who was killed in
Afghanistan June 28th, 2005.This workout was one of Mike's favorites and he'd named it
'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused
warrior and great American who wanted nothing more in life than to serve this great
country and the beautiful people who make it what it is. 

BBQ once Murph is com­pleted, Also the fun­da­men­tals are up to their last ses­sion and will be doing their first WOD so it would be great to see every­one down there to cheer them on and wel­come them to the group.
If your not train­ing tomor­row please still come down for the BBQ

AMRAP 20 mins
5 thruster 40/20kg
10 KTE
15 Burpee

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HSPU

A reminder that there is only a 6:00pm ses­sion tomorrow

Please all attend Sat­ur­days WOD as it will be a big one.
Events are as fol­lows:
8:00am Skills ses­sion
9:00am WOD
10:00am fun­da­men­tals
11:00am fun­da­men­tals first WOD (BBQ Same time)
Please help wel­come the new mem­bers to our com­mu­nity (Cult)

The Secret Ser­vice Snatch Test ( S.S.S.T)

*You must do as many rep­e­ti­tions of the ket­tle­bell snatch as pos­si­ble in ten minutes.

*Using the 24kg ket­tle­bell (ladies, use the 12kg), you may switch hands when­ever you’d like and you may even set the bell down.

*Final count is total sum of snatches, period.

WOD 2 score from SSST = box jumps for time

Click on this to find out more.…

John May be there first to hit 175kg for the DL in the box

Dead­lift
5x3 @ 85%
Post load and comments

Photo From the NT news

To read the arti­cle click on the link below

www.ntnews.com.au

For time

400m run
1–10 2 pood KB swing/10–1 HSPU
400m run

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Great action shot Sam

Fun­da­men­tals begins today at 6:00pm