Friday 9-16-11
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Overhead Squats
10 Good Mornings
10 Sit Ups
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
WOD:
3rds for time
400m Run
(rest 1 minute between ea. Run)
Post average of all 3 times
If you're not coming on Saturday to do Fight Gone Bad between 10-12:00, do it today. Also, on Saturday during Fight Gone Bad, there will be a vendor on site for nutritional and skin care products.
Raquel-7:03 (Elements 2, 15-9-7, 20#KB Swing)
ReplyDeleteMelissa-196(FGB, Rx+=58# SDHP & PP)
Lisa J.-151(FGB, 41# SDHP & PP,10# WB, 45 sec.)
Debby-267 (FGB, MedballB Squats,20# KB SDHP,8in. BJ,33#PP)
ReplyDeleteLiza-1:41 Avg.
Chuck-1:14 (300m Row Avg)
Art-1:36
ReplyDelete