Monday, November 17, 2014 - Workout & Challenge Update (Please Read)

We have 5 people that still need to make up some of the workouts from last week.  Please show up Monday & possibly Wednesday ready to make them up if you missed anything.  This is what I have:

Kim - make up workouts 1, 3, 8, 9
Kale - make up workouts 4, 5, 6, 7
Julie - make up workouts 8, 9
Rocio - make up workouts 1, 2, 3
Rodney - make up workouts 1 - 7

Warm-Up:
- 300m Run
3 rounds -
- 10 OH Walking Lunges (PVC or Empty Bar)
- 10 OH Squats (same)
- 10 Dive-bomber push-ups

Skills:
3 Rounds -
- 30s Handstand Hold or Push-Ups
- Rest 30s
- 8-10 Reps of Strict Bent Over Row with DB
- Rest 30s

Conditioning:
- 800m Run (or 1000m Row)
- 30 Kettlebell Swings (60/40)
- 30 Goblet Squats
- 30 KB Walking Lunges (KB in the front rack like goblet Squat)
- 30 KB Sumo Deadlift High Pull
- 800m Run (or 1000m Row)

20 minute time cap

Please post your food log and your workout results to comments.