8 Rds

sprint 400m

rest 1 min. try to stay within 15 sec. of 1st run

or Hopper Deck Card 8 of Hearts

7 RDS for time

10 ball cleans

10 burpees

5 RDS for time

40 walking lunges

20 push ups

20 squats

or Hopper Deck Card Queen of Spades

Fran

21-15-9 reps for time

95# thrusters

pullups

Don’t forget to vote on yesterday’s post was the last day I can not put on the post today unless I make a new poll.

[polldaddy poll=1040333]

AMRAP in 20 min.

10 box jumps

10 burpees

10 pullups

Hopper Deck Card 5 of Hearts

Kelly

5 RDs for time

400m run

30 wallballs

30 box jumps

4 RDS

20 push press

20 good mornings

20 thrusters

then run 1 mile

or Hopper Deck Card King of Hearts

Trevor

300 pullups

400 pushups

500 situps

600 squats

break up into teams and work together to hit the totals[polldaddy poll=1040333]

[polldaddy poll=1040333]

for time

50 back extensions

50 situps

15 KTE

30 back extensions

30 situps

10 KTE

20 back extensions

20 situps

5 KTE

or Hopper Deck Card 6 of Clubs

4 RDs

400m run

time each RD.

Rest 3 min. between rds.

                                  age group  overall  time  pace

{7} Owen                          8-10      345  30:59  10:00

{7} Natalie                       11-13     238   28:40    9:15

{37} Will                          11-13      298  29:46    9:36

{17} Sarah                        14-18     425  34:23    11:02

{20} Laurie                       14-18     539  45:16    14:36

{7} Frances                      19-29     309  29:58     9:40

{16} Marcela                    19-29     486   37:59    12:15

{19} Rob                           40-49     93    24:45      7:59

{21} Dave                         40-49    100   25:01       8:04

{25} Jonathon                   40-49    129   25:58       8:23

{56} David B.                    40-49     350   31:02      10:01

For David W. I did not find your results so e mail your time so I can post it.

Great job everyone!!!!!

See you all during the week!!

[polldaddy poll=1040333]Good luck to all that entered

See you there!!!!

Wear your repsandrounds shirts

[polldaddy poll=1040333]This is a total rest day, we have the Res. Run coming up on Sunday. Good luck to all who will be running. We will meet around 8am behind the Bank of America. Please wear your RepsandRounds shirts. With this new page you have to go all the way down to see pictures.

For time

10-9-8-7-etc..

kb swings

burpees

box jumps

or Hopper Deck Card 9 of Clubs

for time:

30 muscle ups

5 RDS

15 deadlifts

25 wallballs

400m run

or practice the 5 K

or Hopper Deck Card 8 of Clubs

4 rds for time

400m run

50 squats