Friday`s WOD- Enforcer Edition

I had two girlfriends over this morning to suffer through a WOD with me. My girl Christine is a co-worker and fellow Enforcer and my friend Heather is a model turned writer turned PR agent turned teacher. Wow, such amazing ladies! Below is a photo of what I had planned for today`s WOD but the plan changed to this:

5 Rounds

476 M Run

15 Push Ups

15 Weighted Sit Ups 15lbs

15 DU`s or 30 Skips

15 KB Swings 16Kg KB

It was raining during the first three round which made the run unpleasant but we managed. By round 4 the sun had come out and by then I was tired so I did pushups from my knees and 30 single skips rather than the DU`s. I timed each round and thre results are as follows: 6:15, 6:26, 8:09, 7:55, 7:55. Total time 36:40.

On the second little rounder we were all pooped so we cut it to two rounds then added 60 combo leg & butt-crunches and 100 butt-crunch pulses.

2 Rounds

200 M Row

10Burpees

15 Walking Lunges with 16Kg KB

15 DB swings 20Lbs

15 Bench Dips

Too bad we didn`t (or couldn`t) do all 5 rounds on the second blaster!

By the end, we all looked so happy!