20 BW Back Squats (W- 3/4 BW)
3 Sets
400m Run
25 KB Swings 53#/35#
20 BW Back Squats
Then.
3 Sets
10 Burpees
10 Pull Ups
Post times.
Coaching Tips: Work on keeping good running form after the BS's and KBS's. Refrain from just coasting while running the 400's. For the second workout, try to get through all 3 sets in unbroken sets. Only take short rests after you've gotten the burpees done or the pull ups done, not in the middle of a set.
5:15am
Charlotte 29:26/7:00
Dano 17:59 Rx/4:41 Rx
8am
Michelle 17:06Rx/4:39Rx
Sabrina 16:44Rx/5:31Rx
Liza 17:33/9:01
9am
Traci 21:58/13:43Rx
Jeff A. 19:32/–
Tina F. 15:00Rx/6:08Rx
Audrey 19:23/7:18
Yvette 13:00Rx/5:22Rx
Brandon DNF/–
Dawn 14:45/7:00Rx
Monica 13:44Rx/4:20Rx
10:00am
Tiffany 14:38 Rx/2:47 Rx
Chad 16:02 Rx/2:36 Rx
Don 12:50 Rx/2:32 Rx
Carissa 17:01 Rx/5:15 Rx
Roselynn 13:57/3:36 Mod.
Katie 13:57/5:20
Tina R. 17:59 Rx/5:14
Kelly 14:41/5:38
Ali 14:19/5:25
12pm
Dustin 18:12/4:55Rx
Julie 15:19Rx/5:25Rx
Shawn 16:13Rx/2:00Rx
5pm
Dean 16:31Rx/6:22Rx
Bill 24:00Rx/4:23Rx
Dano J. 16:57/4:45Rx
Sara 18:15Rx/6:28Rx
Eric 18:32/6:03Rx
Ed M. 14:15/4:38Rx
Jim D. 14:45/4:01Rx
Alex 17:30Rx/4:36Rx
Amelia 13:30Rx/4:11Rx
Sloane 11:40Rx/5:44Rx
Joey 11:49Rx/1:57Rx
Phil 15:22Rx/3:40Rx
Kim 20:06Rx/5:59Rx
Amy 15:09Rx/7:58Rx
6pm
Chase 12:56/5:12Rx
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