April 3, 2011 Happy Birthday Sean!!

Sean's B-day WOD:

450m Run
26 Walking Lunges
26 Hand Release Pushups
26 GHD situps (ab mat)
26 Hip Extensions
26 Box Jumps
26 Calories airdyne
26 Squats
26 Walking Lunges
450m Run

Sean- 25:16
Kung Fu- 21:36
Nadyne- 27:34
Showtime- 29:02

Jack and I did a running WOD today.  It was killer!

WOD:
450m Run (Max effort)
  4 rounds for time
3 min rest between rounds

Jack- 1:50, 2:08, 2:27, 2:20
Peanut- 1:46, 2:02, 2:20, 2:10

Since Jamie had such a hard WOD yesterday doing the Open, she did a nice row just to keep her body moving and warm up her muscles a bit.

WOD:
1000m Row
   for time

Jmanator-4:47

Jen and Sheila had a WOD of their own.  They did...

WOD:
10 Pushups
10 Ring Pulls
.2 mi airdyne
   3 rounds for time

Jen- 7:18
Sheila- 10:15

-Danyelle