Friday, September 30, 2011

20111001

Super K8 cheering on Mike!

Team WOD!!

Prowler Work

Teams of 4

4 Rds of 60M Hi/Low pushes - ascending/descending weight every 20m

10 rds of 60m - Hi/Low sprints


Warm-UP for today was:

Row 500m/Run 400m

15 KB Swings 24/16

15 Pushups - hands up

15 Wall-Balls 20/14 <--Thanks to Kate we now have some...much appreciated!!

15 T2B (toes to bar)

15 Situps

15 Pull Ups


CFMHQ 1000


Thanks for your patience and cooperation as we tried to organize the Team Prowler work. We now have a better idea of what will be a good weight/distance for everyone so...best believe you and the prowler will have a close relationship.

Post time and comments....OR...


5 comments:

  1. We met this morning after a great time in Cambridge. Thanks Heather for setting it up. It was a fun time.

    Prowler work was good...more to come!!

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  2. The sled was brutal. The sprints were good. 5 was a good number. Would have been nice to mix up the girls and guys evenly and made it a race. Would have been a little more incentive to push that much harder.

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