Monday, 23 Nov 09

WOD
10 Front Squats
15 Dumbbell Swings
20 Sit-ups
4 Rounds for time...then:
Rest 5 minutes and run an 800 for time (x2)
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Feat of Strength:
L-Sit or Dead-hang Pull-ups
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Endurance WOD:
Choose ONE of The Following Sports:
90% of best time for the set distance.
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
Row: 4k Tempo 90%
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Post time and comments.

Today's Results:
Natalie 9:11 (50/30)
Chick 9:27 (85/35)
Mike 9:55 (105/55)
Ellis 11:40 (105/55)
Marcus 14:47 (40/35)
Katie 9:18 (50/20)
Tracy 9:55 (30/15)
Reina 10:12 (40/20)
Alexis 11:16 (75/35)
Michelle 10:24 (55/30)
Tanya 7:40 (55/30)
Nancy 7:30 (30/x)
Jessica 7:06 (65/30)