"Helen"
Three rounds for time:
Run 400 meters
15k Dumbell swings, 21 reps
12 Pull-ups
10:46 minutes

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Dragon boat training this evening.

Fitness testing for dragon boat.

Crossfit rest day.

Dragon boat training today.

Tabata Thruster- 20 seconds on, 10 seconds off over a period of four minutes.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

15minutes

I did this one at the park outside the gym. It was good to be able to train in a different environment. I much prefer not having the air con on, especially on a day that's not too hot. Also had little kids stand around me, wanting to join in.

Push Jerk 1-1-1-1-1-1-1 reps
30, 32.5, 35, 37.5, 37.5, 40, 40kg

For time:
Row 500 meters
25kg Push press, 21 reps
Row 500 meters
25kg Push press, 18 reps
Row 500 meters
25kg Push press, 15 reps
Row 500 meters
25kg Push press, 12 reps

18:25 minutes

Dragon boat training later today.