Back Squat 5-5-5-5-5 reps

Post weight lifted to WOD FORUM and update your TRAINING DIARY.

(compare to 10 JUNE 2009)

ZERCHER SQUAT

NATE

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 32kl swings

Post rounds completed WOD FORUM and update your TRAINING DIARY.

(compare to 26 SEPTEMBER 2009)

Paleo in a Nut Shell

Alternating on the minute for 10 minutes for max reps:
MB Clean 9kg
Burpees

Post reps (total) to WOD FORUM and update your TRAINING DIARY

*thank you to CrossFit Brisbane fo rthis WOD - 24/10/09

Benny the B muscle up. FIRST EVER!

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to WOD FORM and update your TRAINING DIARY.

(compare to 22 JUNE 2009)

Deadlift 1-1-1-1-1-1-1 reps

Post weight lifted for max to WOD FORUM and update your TRAINING DIARY.

(compare to 22 OCTOBER 2009)

John S and a massive curl!