8-26-13

Before I announce the winners of the 5k I just wanted to give a shout to everyone who participated. The gym was absolutely electric for all classes. I know what mental fortitude it took to sit on the rower for +20 mins. Some of the times were very close…

Males

1. Sanders 20:02

2. Tyree 20:20

3. Brandon C. 20:22

Females

1. Jayne J. 21:34

2. Amanda 21:35

3. Morgan 23:13

Fitness:

A1. Push Press 2-3 x 4 rest 2-3 mins

A2. Pullups/P. Pullups 6-8 x 4 @ 3112 rest 2-3 mins

B1. BB Stepup 12-14 x 4 rest 30 sec; rest 1 min

B2. Wallball AMRAP x 4 rest 2 min

+

FC 100m x 3

Competition:

Run 400m @80% x 2 rest 1:1

+

10 min AMRAP @ 80%

15 KBS

8 NPUBBJ (no pushup burpee box jump)

250m row

rest 4 mins

10 min AMRAP @ 80%

200m run

6 pistols

12 HR Pushups(knees and thighs off the ground)