"Hands of Steel"

What a great early morning workout today @ 6am and 7am. All the athletes pushed themselves and had great times in the workout.

Warm-up
400m run
CF stretches
20-20-20

Skill
Deadlift---PVC & Dumbbells


WOD
4 rounds for time
20 Dumbbell Deadlifts
20 Renegade Rows (10 each/arm)
20 DB Front Squat
20 Alt. DB Press(10 each/arm)

**each time you let go of the dumbbell, add 10 sit-ups to the end of the workout**

Cool Down
Forward Plank--2x20sec
Side Plank L/R--2x15sec

Results

6am

Mike--16:05 + 40 sit-ups
Matt--14:57 + 10 sit-ups
Ron--11:25 + 10 sit-ups
Austin--11:30 + 20 sit-ups






7am (way to go guys...no extra sit-ups. Never once did the Dumbbell leave your hands....awesome!!!)

Wanda--10:40
Gary--10:43
Caryn--10:48