Oct. 23 - Monster Wheel

2 x 200m warm-up

Timed 400 m

Then:

Monster Wheel – 2 min. at each station (2 rotations)

Sledge Hammer Tires

Turkish Get-up

Double Unders

1 arm Bent over rows

Hanging Knee to elbows or off yellow bars – knees to chest

Squat High Pulls with bands

6:00 AM 400 m Alicia C NR Allie Amanda Bob Brad 1:30 Brad H 1:19 Bryan W 1:12 Carla Cassi 1:41 Catherine Celeste Chantel Cherie Christine Klevens 1:53 Cotena Dawn R Dawn Smith Deb DeWitt Donna Paul 2:02 Dori Ed 1:10 Elizabeth 1:20 Ellen Felicia NR Greg S 1:08 Greg P Haley Schwartz Heather Persson Jackie James Jeff Jennifer Jess B 1:02 Jesse 1:15 Jessica 1:39 Jill Johannah 1:42 John Dyer NR Julia 4:00 Kelly 3:05 Kevin Rose Lauren Lisa B NR Luke Marie Mark 1:07 Melissa 1:35 Mike B 1:13 Nikki 1:58 Pat 1:20 Rholanda Rico Ron Russel Sam (Dubie) 1:35 Sam Scott 1:16 Serap Shalya Shelly 2:06 Stephanie Susan Tammy Tangela Tanisha Henry Telly Thea Tim Sullivan Todd L 1:17 Tracy 1:43 Victoria C 1:23 Victoria Wendy 1:51 7:00 AM Aimee Longnecker 1:21 Andrea K Anitra Anne 1:41 Bill Brandi Brian S 1:53 Carla Caroline 1:52 Charisse Deb Murphy Dwight 1:34 Erin Kirkpatrick Jason Jean Gay Jennifer 1:41 John 1:08 Katrina Keely Laura Woods 1:53 Lyn 1:49 Marie B Maureen D 1:45 Megan M 1:26 Melissa Meredith Michael 1:05 Muffy 2:00 Nakia Natalie 1:55 Neil Nick Nicole B Rachel Rebecca 2:21 Richard Ruth 1:34 Scott 1:33 Stacy 1:16 Susan R 1:35 Susanne Tiffany 2:21 Tina Tori Vicki 1:52 Wallace Wendy 2:00 9:30 Alan Amy Gigi Jamie Jessica Jill Julie 1:23 M.E. Nancy Nicole 1:59 Quinnie 2:28 Scott Tori 6:00 Aaron Aimee 1:43 Allison 1:50 Anatol Becky Chris Dona Cortes 1:44 Jen 1:24 Jess King Jill Jim Joe P 1:30 John Y 1:24 Karen M Kate Katherine Kelly P 1:31 Kevin C 1:13 Kristie 1:43 Kristin 1:29 Kristy Laurel Mary 1:29 Matt 1:23 Michelle Scott P 1:11 Stefanie Terri Tonya 1:34