Wednesday, November 3, 2010

WOD Wed. 11/3

Warm up
CFWU 1x
+ 3 hand stand holds (with or w/out wall)


WOD
Row 250m
Run 250m
rest 1 minute

4x

** Spend the rest of the day on active recovery, rolling out, stretching**
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6 comments:

  1. AnonymousNovember 3, 2010 at 6:44 AM

    Christina 11:43 (500m row x4)
    Chuck 12:42 (500m row x4)
    Scott 11:04 (500m row x4)

    Amy P 13:06 200m run instead of 250m

    ReplyDelete
  2. AnonymousNovember 3, 2010 at 8:30 AM

    Dana 11:58 3rds
    Michelle 14:21
    Sacha pregnant non-timed

    ReplyDelete
  3. Coach JerryNovember 3, 2010 at 11:39 AM

    Angelica-2:34-2:30-2:27-2:30
    Lisa-2:27-2:25-2:36-2:25
    Amy Z-3:20-3:03-2:39-2:57
    Marc-2:12-2:05-2:-3-2:06
    Amy-2:14-2:18-2:18-2:26
    Mike P-elem 6-3:16 1/2
    Brian-13:52
    Courtney-15:47

    ReplyDelete
  4. AnonymousNovember 3, 2010 at 4:37 PM

    Sheri - 2:25, 2:20, 2:23, 2:22

    ReplyDelete
  5. Coach JerryNovember 3, 2010 at 8:05 PM

    Monica - DL 4@193#
    James-1:55-2:02-2:15-2:06
    Ryan T-1:50-2:05-2:15-2:14
    Logan-2:25-2:45-2:23-2:41
    Hollie-2:06-2:10-2:16-2:20
    Rosa-2:25-2:41-2:43-2:47
    Randy-2:14-2:15-2:20-2:04
    Ellen-2:25-2:31-2:45-2:29
    Taylor-1:59-2:01-2:05-2:02
    Rob-elem 6-5:04 bb

    ReplyDelete
  6. Coach JerryNovember 3, 2010 at 8:50 PM

    Clinton- 2:10-2:14-2:18-2:14
    Tami- 2:38-2:19-2:31-2:35
    Coach Jason-2:38-2:58-2:58-2:45

    ReplyDelete

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