Keith Spondike

Hometown:

Unknown

Gym:

Gender:

Male

Age:

Height:

Weight:

October 14, 2014

Performed at:	HarperFit
Description:	10 Minute AMRAP 6 DB SN (Alternate Arm) 6 DB DL (Alternate Arm) 3 DB FSQT 3 DB PP 3 DB TH Use the same weight throughout.
Results:	30 rounds 0 reps Performed as RX
Warmup:	30 Squats THEN 4 rounds, 15 second static hold each Plank Superman Side plank right Side plank left THEN 30 Squats

Date	Name	WorkoutDescription	Results
10/14/2014		10 Minute AMRAP 6 DB SN (Alternate Arm) 6 DB DL (Alternate Arm) 3 DB FSQT 3 DB PP 3 DB TH Use the same weight throughout.	30 rounds 0 reps Performed as RX