party time?

the exchange became longer and longer as the time continued.

jump.

dani.

dani, melissa, kelli

warm up 5:00-10:00

30 yards lunges

30 yards bent legged bear crawls

30 yards straight legged bear crawls

3x10 dead lift

kelli: 95#

melissa: 50#

dani: 75#

12:00 amrap:

x5 dead lift

x8 push press

x3 burpees

dani: @ 95#, 15# 7 rounds

melissa: @ 70#, 10# 4 rounds (stopping at 4:00)

kelli: @ 115#, 15# 2 rounds (stopping at 4:00)

dani: 8 rounds of :20/:60 row party

maintain a higher cadence, and shoot for a sub 2:00/500 average.

steve:

row 6,000 meters

ride 30:00

4:00 row: 1214 meters

4:00 push press: 103

4:00 ride: 107

4:00 ball slams: 110

4:00 mtn climbers: 242

4:00 shkb swings: 167

4:00 pullups: 52

4:00 atomic situps: 81

rest :90 between exercises