Sunday, November 23, 2008

Saturday November 22, 2008

Ninja’s Mile

Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches each hand (44)
15 Ring Dips
15Pullups
Run 400
9 Deadlift/box jump (190)
9 Rage ball with burpee (40)
9 Double KB clean and jerk (44)
Run 400
Once through for time

Phil 18:13
Kerry 22:20
Steve 31:42
Dano DNF

Change Up

Micah 16:53
Brandy 27;40
Jeff 16:29
Will 18;19
Paul 21:12

1 comment:

John said...

18:19 Subbed 35lbs Dips for Ring Dips