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Tuesday 09/30/08 WOD

By 09/29/2008No Comments

Workout of the Day (WOD)

1000 Meter Row

Then:

3 Minutes of Wall Balls (20#,14#)
2 Minute Rest
3 Minutes of  Dead Lifts (95#,55#)
2 Minutes Rest
3 Minutes Sumo Deadlift High Pull  (75#,45#)

Then:

800 Meter Run

Post your reps and time:

Wall Ball/Deadlift/ Sumo DHP

  • Steve Spin       51             42              28       23:23
  • Liz                     54             60              46       24:05
  • Gidget              50             48              31       26:28
  • Steve Low        56             55              42       22:26
  • Jazmin              57             70              55       25:54
  • Jon                    49             37              24       22:59
  • Gus                   33             45              25       22:10
  • Heather            64             53              48       24:57
  • Steve Land      55             73              40       23:39
  • Steven B          60             60              30       21:37
  • Neal                  70             59              43       21:06
  • Gayle                66             56              55       23:24

Tom did a fitness assessment and some barbell exercises.

P9281926 Steve Spin doing Wall Balls

P9281931 Steve Low and Jazmin on the C2 Rower.  This aint no spinning class.

P9291938 Steve Land on Wall Balls.  Notice the bottle of Kool Aid on the Plyo Box.

P9291940 Heather is dreaming about her Birthday this Weekend.

P9291944 Tom got great form on the Dead Lift.

P9291945
Jon, Gus, and Gayle banging out the row.

 

 

 

Steven