Thursday 6th Jun 2013 (step ups, bench, intervals)

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Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars

ASN Mermaid Beach

A) step ups 8's 60,65,70,75kg

B) 3rm bench 145.5kg

C) AMRAP bench @80% B) 10 reps /117kg

D) 5 rounds max reps 15 on 45 off

KB clean and press 24's

Pull ups @15kg

Burpees 

79 reps

E) extras

3 rounds

10 banded tricep push downs 

10 GHR

30sec plank