Sunday, November 29, 2009

Mon. 11-30-09 WOD

Core Lift: Overhead Squats-1RM TEST
5 x 50%, 5 x 60%, 3 x 65%
3 x 75%, 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95%
Find 1RM in 3 attempts


WOD: KAREN-150 Wall Ball Shots
Men on one team and women on another team. Men split into two teams and women split into two teams. Men compete against each other and women compete against each other to complete 150 reps of Wall Ball Shots in the best time possible. Each team member will complete 10 Wall Ball Shots then pass the ball to the next team member. Continue through all team members until you finish 150 reps.
1st team finished wins!

1 comment:

  1. Ave' 8:55 1/2
    Doug 9:00
    Chad 12:00
    Melissa 11:00
    Kim 11:10
    Justin 13:00
    Eric 13:50
    Ameer & Wayne 7:09
    Jant & Julie 7:18
    Efrain 9:25
    Art 13:30
    Verella 7:25
    AnneMarie 7:39
    Rich 12:35
    Mehmet 7:25
    Ridgeo 7:47
    Naomi 11:48
    Beth 10:00
    Ben 10:00
    Amy 11:07
    Lisa 14:04
    Holly 18:04

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