Photo: Luka and the gang with Chad Mackay over in the USA.

A. Clean Pull + Hang Clean
*12 minutes to work to a heavy set.

B. “Elizabeth”
21-15-9 reps for time of:
Clean 60/40kg (must pass through a squat)
Ring Dip

*Read more about the Benchmark workouts – here.

For time:
15 Hang Power Snatch, 30 Push-ups, 45 Sit-ups
12 Hang Power Snatch, 24 Push-ups, 36 Sit-ups
9 Hang Power Snatch, 18 Push-ups, 27 Sit-ups
6 Hang Power Snatch, 12 Push-ups, 18 Sit-ups
3 Hang Power Snatch, 6 Push-ups, 9 Sit-ups
*40/30kg

7.00am
Team Prowler workout. We need numbers to make this work, so get out your tracky dacks and come on in!

8.00am
Rope Climb and Overhead Carry
*Bring Long Socks.

*Well done to Chris T. for one of the stand out efforts during “Hursty” on Wednesday!

A. Clean Pull + Power Clean + Jerk
*Build to a heavy set over the course of 15 min.

B. Three rounds for time of:
15 Hang Power Clean
15 Hand Release Push-ups

In anticipation of the sore and fatigued bodies from the Hursty workout, today’s sessions are Open Gym format.  All session will run at the normal times and a variety of options will be provided to cater for your state of fatigue.

“Hursty”
15 Rounds for time of:
Sprint 100m
7 Front squats 60/40kg
Sprint 100m
7 Burpee Pull-ups (jump to a pull-up bar that is 30cm above standing reach)

“Hursty” Story- The 15th of July 2015 will mark the anniversary of the passing of Brendan Hurst. For those that don’t know, Brendan was the partner of CrossFitter/Bootcamper and good friend Tanya Cashin, and father to their son Max. Brendan “Hursty” Hurst was killed on the 15/07/07 while serving in Iraq as a civilian contractor training local police officers as a result of injuries sustained during an ambush on the outskirts of Bagdad. Brendan had previously served as a Police Officer in the Queensland Police Force for over 15 years and was highly regarded and respected by his colleagues. Brendan was partner to Tanya and Father to Max. Sadly, Max was only a few weeks old when Brendan passed away. He is survived and will always be in the hearts of his partner, Tanya Cashin and Son Max Hurst. It is our honour to be conducting a Memorial WOD for Brendan on the anniversary of his death (15/07/15) and would love to see maximum attendance on this day.

Let’s hit this workout hard.  Good luck and thank-you.

Four rounds, each for time of:
Row 500m
1 min. Plank
100m Overhead Carry 25/20kg
*Rest between rounds.