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Saturday 7-24-10

WOD

Part A: 2 Rounds of the Following:

  • Aggressive Hill Run
  • 10 Air Squats
  • 10 Ab MAt Sit Ups
  • 100 Singles or 50 Double unders

Part B: 21-15-9 rep scheme for the following (Programming by FRCF)

  • Pull Ups
  • Push Ups
  • Ball Slams
  • Goblet Squats

—————————————–

Andre                4:30/9:00

Brian                 3:59/8:15

Allen                  4:24/8:15

Larry                  5:12/9:27

Liz                      /8:20

Nicolle              5:12/9:35

Bobby K.          4:42/8:20

Lizzy K.            4:59/8:20

Katy  K.             6:45/8:40

Heather  B.       5:27/8:50

Tammy R.         6:30/9:35

Regan P.            6:50/8:50

Allison               6:30/9:30

Cindy  A.            4:59/7:59

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