Sunday, January 10, 2010

Mon. 1-11-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Lunge Stretches

High Knees



Core Lift: Front Squats

10 x 50%, 8 x 60%, 6 x65%,

5 x 5 x 75%


WOD: 3 Rounds Best Time

25-KB Thrusters

25-KTE's

50-Jump Rope or 25 Double Unders


 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
EA Youth "Riley" Sumo Deadlift Lockouts 225 lbs.

1 comment:

  1. Best Times:
    Rob 22:51
    Amber DNF
    Chad 17:11
    Jack 16:38
    Eddie 19:38
    Kim 12:08
    Melissa 14:39
    Tim 15:11
    Justin DNF
    Doug 9:02
    Janet 17:10
    Julie 15:00
    Jose 20:17
    Efrain 10:22
    Phil 18:45
    Rhonda 16:09
    Rich 14:18
    AnneMarie DNF
    Indira 15:06
    Arthur 18:08
    Sara 16:34
    Stew 19:27
    Ryan (practice)
    6-Pack 13:01
    Mehmet 8:37
    Ridgeo 9:23
    Carl 15:11
    Jay 14:55
    Amy 15:12
    Ben 10:27
    Beth 10:52
    Naomi 12:37
    Lynn 12:42
    Brian 13:25 MOD
    Glen 15:01

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