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

WOD:

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.


5 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!

14:00

KTEs were a limiting factor for me!

Matt said...

Aloha,

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.

13:24

JC said...

12:26

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

jswobe said...

16 minutes and something.

Damn those K2E's...