WOD 08/09/08

Dead lift 3 x5

KB snatch 5
KB swing 5
KB lunge 5
KB press 5
KB OHS 5

5 rounds for time
each set of 5 is carried out on each limb before moving onto the next exercise.

Mark N = Grace
Dan D = Fran

AM session
Well done guys toughie at 7am in the morning!

Leoni (8kg last round 12kg KB) 10m 20s
Sophie (8kg KB) 10m 29s
Matt (16kg KB) 12m 24s
Sean (16kg KB) 14m 45s

Finisher 30 Burpees
Matt 2m 14s
Sophie 2m 17s
Leoni 2m 11s
Sean 2m 59s (How's the blood sugar level matey )

PM session
Well done tonight, some great work completed.
Caroline 10m 34s
Mike 10m 45s
Russ 12m 09s

Mark L Completed Grace and Rob H Completed Cindy check the trog for details.

Finisher
Russ 1m 27s
Mike 47s (awesome)
Caroline 1m 54s
Mark N 1m 30