It's just a little heavier . . .

Happy Birthday David!

Today's WOD:

Run 800m

8 Weighted Pull-ups 25/10 lbs

18 Glute-Ham Sit-ups 

4 Rounds For time.

Warm-Up:

  1. Samson Stretch
  2. Overhead Squat
  3. Back-Extension
  4. Ring Dip
  5. Front Plank
  6. Skin the Cat 3X

3 Rounds of 10-15 Reps.

Morning Crew Results:

Larry 28:48 Scaled. 1 DU

David 25:16 Scaled.

Suzanne 27:55 Scaled. 99 DU

Meagan 35:41 Scaled.

JT 22:25 113 DU

 

Afternoon Crew Results:

Kevin 29:35 Scaled. 20 DU

Jose 29:00 14 DU

Chris 34:14 37 DU

Teresa 36:24 Scaled.

Shaun 29:48 Scaled. 

Will 29:20 Scaled. 55 DU

Clarence 29:52 55 DU

Tyler 30:46 Scaled. 72 DU

John 24:07. 149 DU

 

Greg KeeterComment