Friday 5:30am

a) Thruster Tech

b) 5 Rounds
7 Thrusters
20 Ball Tap
7 Twists
20 Ball Tap
7 OH Sit Up
20 Ball Taps
200m Run

Manda:  12:45 15kg
Stacey:  13:24 12kg Row
Nadia:   14:03 15kg
Ness:    13:23 20kg
Ash:      15:05 20kg

c) Core
Max in 3 Minutes
Sit Ups
Twists
Leg Raises

Manda:   76 180 74
Stacey:    54 140 55
Ness:      79 171 66
Ash:        71 160 89

d) 400m Run For Time straight after core
Manda: 1:43
Stacey: 2:16 Row
Ness: Sore Ankles
Ash:   1:50

Nadia Extra WOD:
10 Burpess 200m
9 .. 200m
8.. 200m
7... 200m
6...200m
Etc as far in 10mins are possible

Nadia completed 5 Rounds

Great jobs Girls!