Today's WOD:

Run 400m

7 L-Sit Pull-ups

7 Burpees with 2 push-ups each

7 Rounds for time.

Warm-up:

  1. Samson Stretch
  2. Overhead Squat
  3. Sit-up
  4. Hip/Back Extension
  5. Ring Dip

3 rounds of 10-15 reps.

MOD:

Shoulder ROM

Bergener Warm-up

Back Lever

Post WOD:

Back Lever 3X

Morning Crew Results:

Clarence, 31:35 (missed you on your Birthday-hope it was fun!)

Case - warm-up

David 26:40 Scaled

Suzanne 32:45 Scaled

Kevin 33:00 Scaled

Larry 31:45 Scaled

 

Afternoon Crew Results:

Ric 24:58

Jose 28:41

Teresa 35:07 Scaled

Tyler 24:56 Scaled

Terri 30:41 Scaled

Brian 29:33 Scaled

Kelly 37:41 Scaled

Liz 31:36 Scaled

 

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