091204
3 rounds for time of:
20 GHD sit-ups
20 burpees
2 down-and-backs
20 deadlifts
20 dips
Donna- 22:05; Kelly- 21:54
Winterfer- 19:29; Karen H- 17:45
Traci- 21:24; Spencer- 20:45; Will- 18:09; Karen K.- 23:45; Heather- 22:09; Leah- 18:59; Kim- 21:44
091202
500 meter Row
21 Dumbell Snatch, right and left arm
10 Push-Ups
15 Dumbell Snatch, right and left arm
20 push-ups
9 Dumbell Snatch, right and left arm
30 Push-Ups
30 Deadlifts
Bear Crawl
Walking Lunge
50 Line-Jumps
Cherry-Picker
30 GHD Sit-ups
60 sec. Plank
30 Sit-ups
Bear Crawl
500 meter Row
Kelly (15lb)- 29:35; Mary (3lb/20lb)- 30:25
Wendy(15/35)- 29:35; Winterfer(15/35)- 31:40; Karen H-(20/35)- 26:35; Brenda(15/35)- 27:26
Kim(15/35)- 26:00; Karen K.(15/35)- 32:47; Will- (25/30’s)- 30:53; Leah(15/35)- 26:25
