WOD

Run 1 mile

50 Pullups

Row 1 km

100 DU

50 KB 24/16

Scaling = 1/2 distance, 1/2 reps

Justin PC

WOD

12 mins to find your best 1RM clean

then

40 box jumps 24/20

3 Rounds

5 PC 60/40  (75/50 rx+)

7 HSPU

9 Pukies

40 box jumps 24/20

Brendan F

WOD

20 min Jerks from rack

Then…

8 min AMRAP

11 Burpees

6 Thrusters 43/30 (rx+ 60/40)

Rest 30 sec

Michael – Thruster

WOD

EMOM for 5 minutes

2 Snatches @ 80 %

then when clock hits 5:00

AMRAP 2 min @ 80%

then

Run 1 mile for time

Photo courtesy of Kate

Rest Day

Central East event 7 @ 1:41:00

WOD

“Daniel”

50 Pull ups

Run 400m

21 Thrusters 43/30

Run 800m

21 Thrusters 43/30

Run 400m

50 Pull ups

What Khalipa said!

WOD

1RM DL

Then…

2KM row

WOD

1 RM Push Press

Then…

8 min AMRAP

5 PC 60/40 (rx+ 75/50)

10 T2B

15 WB 9/6

Kate

WOD

1 RM OHS

1 RM FS

1 RM BS

Then…

7 min cap

70 Burpees

2 PC 60/40 OTM

Brendan F

WOD

20 min to find 1RM Snatch

20 min to find 1RM C&J

then

“Isabel”

30 Snatches for Time

61/43

10 min Cap