Wednesday, October 12 'AMRAP'

Thirty minute AMRAP. What's your strategy? Did you have one? How about just keep moving...

30:00 AMRAP
400m run
10 L-pull-ups
15 loaded back extensions 25/15
20 loaded sit-ups 25/15

Alice Ann- 15#  5
Sam- 15#  3 + 15 back extensions
Tammy- 15#  5
Scott- 25#  4 + 3 sit-ups
Teresa- 15#  5
Amber- 15#  4 + 350m run
Todd- 25#  6 + 15 back extensions
Lynde- 25#  6
Richard- 25#  7 + 15 back extensions
Andrew- 25#  5 + 17 sit-ups
Casey- 6 + 6 pull-ups
Beth- 25#  5 + 15 sit-ups
Sharon- (15:00) 25#  3 + 400m run
John- 25#  5 + 10 pull-ups
T- 6 + 10 pull-ups

Great job Richard! Super fast runs. This was a core destroyer of the first order, and everyone stepped up. Hooyah to the night time girls for using guys weight. They would not be denied. Tough stuff.

Be sure to take a little extra time Thursday to stretch, roll, massage, meditate, ANYTHING that feels good and helps you recover. Your comfort is in your hands. A little bit every day, and a little bit more for anything that needs a little more attention. Not only will you FEEL better, you will PERFORM better.

http://www.mobilitywod.blogspot.com/

Thanks for all the great efforts. Wicked good fuel.

CFSF