Monday 11/23/2009 0
Warm up = Row 500 meters, Dynamic Warm up
3 Rounds 5 reps: Mountain Climbers, Slamball, Shoulder Triplet, Squat Jumps
The WOD
Metcon 5 Rounds for time:
20 Weighted Walking Lunges (15-35 lbs each hand)
15 Burpess
10 KTEs
Mindy 19:38 25 lbs
Agnes 17:49 20 lbs for 1 Round, 15 lbs for 4 Rounds
Kate 21:23 15 lbs
Kenny 29:10 20 lbs
Heidi 17:16 20 lbs
Ted 20:47 25 lbs
Matt 18:28 25 lbs
Craig 19:50 25 lbs
Evan 19:10 30 lbs
Joan 16:37 20lbs
Jeff S 20:38 15 lbs (sub Abmat Sit-ups for KTEs)







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