Warm Up
600m loop
2 rounds of
20 KB Swings – hip generated swing
10 Good Mornings with empty bar, slight bend at knee, straight back
10 Squats
WOD
a. Deadlift 7×3 up to 85%
b. Pistol Practise
c. For Time, Chipper; Row 500m, 10 KB Swings, 10 Push Ups
Row 400m, 15 KB Swings, 15 Push Ups
Row 300m, 20 KB Swings, 20 Push Ups
Row 200m, 25 KB Swings, 25 Push Ups
Row 100m, 30 KB Swings, 30 Push Ups
CrossFit Keelhaul 
a. 7×3 @ 150/150/160/160/150/150/150
b. 12:26 24kg
12:52 donna
20:54 paddy
15:25 jase
14:25 simon
24:59 simon
12:18 Al
Sorry, TJ 24:59
Deadlifts 7 x 3 – 85% of 1 Rep M ax
3 x 120kg
3 x 120kg
3 x 120kg
3 x 120kg
3 x 120kg
3 x 120kg
3 x 120kg
WOD – 20:54 – 20kg for 1st 3 rounds then 16kg for last 2 rounds