Warm Up:
4 Stair Laps (100m each)
1 exercise b/t each lap
20 Push Ups
20 Pike Sit Ups
20 Gator Walks
20 Russian Twist
Then
TABATA MASH-UP
Double Unders & C2B Pull Ups
3 Min Rest
Swings (55# / 35#) & Jumping Air Squats
100 SDLHP (55# KB)
8AM Crew
Syd ~ 95 / 92 (6:25)
Bertag ~ 92 / 85 (5:00)
Feidt ~ 74 / 93 (4:55)
Krommy ~ 82 / 97 (5:00)
Munce ~ 45 / 106 (4:27)
9AM Crew
Lysne ~ 39 / 86 (4:30 @ 35#)
Wendt ~ 51 / 98 (4:10 @ 35#)
Saeger ~ 28 / 92 (jumping pull ups / singles on jump rope not counted)
Val ~ 66 / 92 (jumping pull ups)
Alternate WOD @ 10 AM
Swimming with the Sharks
10 Rounds for Time
50m Swim (Breast or Side Stroke)
10 Push Ups
10 Abmat Sit Ups
Val ~ 23:38
Trina ~ 24:50
Hepp ~ 23:10
tb ~ 21:46
Val gets Athlete of the Day award...
Practicing yoga headstands & scorpion pose
Going thru the Tabata Mash Up with the second crew
& the 10 AM WOD!!!
Some people are just driven! Val is one of them... Her drive is for other people! She is always there for EVERYONE whenever they need her! She truly has a selfless spirit about her...giving, helping others & giving some more!
It is great to have people/friends like this and to be associated with them. Whenever you are around these people, you cannot help but become a better person.
Val gets Athlete of the Day award...
Practicing yoga headstands & scorpion pose
Going thru the Tabata Mash Up with the second crew
& the 10 AM WOD!!!
Some people are just driven! Val is one of them... Her drive is for other people! She is always there for EVERYONE whenever they need her! She truly has a selfless spirit about her...giving, helping others & giving some more!
It is great to have people/friends like this and to be associated with them. Whenever you are around these people, you cannot help but become a better person.
Agreed!!!! Love you Val! You always motivate me to do and be better:) Trina
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