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Thursday, 3rd

5 rounds for time of:

10 Pullups
10 Pushups
Run 200m
10 Situps
10 Squats
Run 200m

21:59 Switzer

Friday, the 4th

5X5

Squat Cleans with DB's
Backsquat

Mon and Wed

Monday
Run 400m
Grace
Run 400m

Switzer: 9:12 (115)
Sanya: 12:39 modified

Wednesday
5 rounds for time of:
20 Double Unders
15 Abmat butterflies
10 Pushups

Switzer: 9:59

Friday 20th

Heavy Deadlift

3-3-3-3-3-3-3
Top Lifts:
Grey 110kg for 3
Water 100kg for 3
Lawrence 100kg for 3

Jessica 80kg for 3
Cindy 80kg for 3
Susan 80kg for 3

Mr Switzer 150kg

Mon and Wed WODs

Mon:
Lunge 18yards with 15lb medball overhead.
21 burpees
X 5 rounds

Switzer: 21:55
Edward: 3 rounds 12:39

Wed:
DT at 115

Switzer: 12:33 (prev 8 something)

1 mile run (Test 1)

All students in school did on Monday:

Top times:
 Boys
Bill 6:06
Jack (grade 10) 6:24
Charlie 6:30
Leo 6:30
Johnson 6:32
Edward 6:32
 Girls
Sunny 8:40
Louise 9:28
Cathy 9:40
Isabel 9:44
Shirley 10:00

Mr Switzer 7:50 (PR)

CrossFit Dagang Throwdown coming soon

Next two weeks to determine the fittest students in school

"Action expresses priorities"

This week

Cindy (green and knee) 10 +5

Workout B

5 rounds
15 DL (165, 45)
12 Burpees
1 gasser
Rest 1 min

Eddie16:40
Switz 17:55