Wednesday 26 SEPTEMBER 2012

Announcement:  Drink water!!!!!!

Equipment required:  1 x medicine ball per person + motivation

Warm-up and instruction:  10 minutes total - 5 minutes per group to learn and practice and then switch.
Medicine ball cleans - Matt
Knees to elbows - Adam


For time:
Run 800 meters (2 x Comm's Loops)
50 x Knees to elbows
50 x weighted sit-ups (20/14)
Run 800 meters (2 x Comm's Loops)

Post time to comments.


Nate said...

Won't be able to make it the next couple of days, unfortunately. Look forward to being back strong next Monday.

Adam said...

it was good to see a small, but mighty band of brave souls come out for a tough one!


KTEs were a limiting factor for me!

Matt said...


I didn't know how bad the KTE affected me until I started sit-ups. I didn't realize how important the core is to running until I started my second run. I didn't feel "winded" but I couldn't go any faster.


JC said...


800m: 3:15
KTE: 2:51
SU: 3:13
800m: 3:07

jswobe said...

16 minutes and something.

Damn those K2E's...