Saturday 1/30/2010 5
Row 500 m 1X
Dynamic warm-up 1X
Dynamic warm-up 1X
3 Rounds 10 Reps of:
Mt Climbers, Slamball,
Shoulder Triplet, Squat Jump
Skill Work
Kipping Pull-ups
WOD
8:45 class – 15 min AMRAP of:
10 Wall Ball Abmat sit-ups
5 Football Burpees
10 Tire hits or SDLHP 50lbs
Nate 20 lbs 11 Rounds
Cheryl 8 lbs 8 Rounds
Deavon 20 lbs 10 Rounds
Rob 8 lbs 7 Rounds
Duffy 16 – 20 lbs 11 Rounds
10:00 Newbies – Scrambled Fran!
Jimmy FRAN 70lbs 12:25
Marcie 21-15-9 25 lb Thrusters & Abmat Sit-ups 8:58
Robert 15-12-9 Push Press & Pull-ups NFT
Robert 15-12-9 Push Press & Pull-ups NFT
Cool Down
Lead by Duffy’s, his choice….
I wish I had gone on Saturday, wall ball sit ups sound like fun!
Ask Deavon how much he loves them….he kept trying to have us change the WOD. But I wouldn’t change it for him.
I like ‘em. I’ll do Deavon’s wall ball situps in exchange for something else any day. Nice face Nate!
He is such a goof ball when he sees a camera….and you guys were so serious it was cracking me up!
I can’t help myself!