SATURDAY 12/19/09

Warm-Up:
5 Burpees
15 Situps
15 Pull ups
x3

WOD "Singled Out":
500m Row or 800m Run
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25x (L) leg Pistol
25x (R) leg Pistol
20x (L) arm KB swing
20x (R) arm KB swing
50x (L) single leg jump rope
50x (R) single leg jump rope
25x (L) arm DB snatch
25x (R) arm DB snatch
20x (L) single leg box jump
20x (R) single leg box jump
*or step up
50x (L) single leg jump rope
50x (R) single leg jump rope
15x Turkish get up (L)
15x Turkish get up (R)
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500m row or 800m run

RESULTS: Shannon 24:47, Gen 24:47, Julie 29:23, Scott 32:30, Tracy 35:45, Rob 31:48, Melissa 36:14