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Sunday, November 1, 2009

Friday 30, October 2009

Sorry guys, I can push around a lot of weight but when my computer does not want to work - I'm lost!

So, Fridays WOD was:

21-1815-12-9-6-3

Back extensions
Sit-ups
with a 400m run after each round or number.

So,
21 back ext
21 sit-ups
400m
18 back ext
18 sit-ups
400m

5 comments:

Chandler W said...

17:06

Chandler W said...

as Rx

Mel said...

28:11

Mel said...

not as Rx.

Scaled to 800 m interval
runs intead of 400's

Alena said...

20:44 RX - thanks for a good WOD guys!