100825

Thanks to Rob who stopped by from Philadelphia for a little over a week.  Great meeting you! 

Wednesday

400m Run (for Paul)
25 Double Unders
25 KB swings
15 supermans
15 Toes to Bar
10 Good Mornings (pvc)
10 Good Mornings (Bar, weighted)

Skill: Deadlift
Warm up to WOD weight

WOD: 3 rounds for time of:
500m row
30 Box jumps, 24 in./20 in.
25 Back Extenstions
205/14olb Deadlift, 20 reps

Graham Homberg 14:04, Jason Khalipa 14:55, Elyse Umeda 17:45 (20"box, 155lb),Kim Malz 21:30 (145lb), Karianne Dickson 17:53 (135lb)