Warm up: 400m run, 500m row. Then stretch quads and hammys
WOD: Karen
150 wall balls
Cool Down: Hold the plank position for as long as possible.
Notes: MMT had a smoking fast time of 5:48 as Rx
Kellar had a fast time of 8:11 as Rx
Admiral Diamond Dave had the best Male Plank Hold with: 5:31
Steph-oooooooo had the best female time of 6:00min (WOW)
The Skirt award of the day goes to Jerry... yessir. Josh, you made the board dude. AWESOME performance man!
The "no show" award goes to Molasses. COME TO THE GYM!
Tuesday, November 17, 2009
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