Warm up
3x
10 Back extensions
10 GHD sit ups
10 Squats hops
5 push ups
5 pull ups
WOD:
With 1 #53/35 KB complete 5 rounds of:
10 steps walking lunges
12 KB swings
hold the KB any way necessary during the lunges
Spend the rest of the day on Active recovery, Mobility, Flexibility.
Jen - 3 rds@ 20#; 2:58
ReplyDeleteDan S. cf endurance with Ryan
ReplyDeleteKen Elements I II III 1/2 Benchmark 3:25
ReplyDeleteSteph-(endurance)4X800m - 3:53, 3:55, 3:56, 3:55
ReplyDeleteMonica-4:30 rx
ReplyDeleteAmy-4:18 rx
Marc-3:54 rx
Brandon-3:18 rx
Karla-5:17 rx
Lisa-4:45 rx
Travis-5:21-rx
ReplyDeleteKathy-4:40-rx and prego!!
Ashleigh-5:50-rx
Hollie-4:31 rx
ReplyDeleteJames-5:53 rx
Ellen - 5:35 rx
ReplyDeletewill -10:59 rx fran
joe- 4:49 rx
Carey - 6:34 RX
Tami -5:42 RX
Matt - 9:03 35#
Ashley - 3rds 20# 4:16