Rowing and Pulling

Today's WOD:

Row 800m

10 Weighted Pull-ups 45#

Row 800m

25 Strict Pull-ups

Row 800m

50 Kipping Pull-ups

For time.

Warm-up:

  1. Samson Stretch
  2. Overhead Squat
  3. Sit-up
  4. Hip/Back Extension
  5. Shoulder ROM
  6. Air Squat
  7. Walking Lunge

MOD:

Kipping Pull-ups

Pose: Ball of Foot Hops

Post WOD:

Kettlebell Press & Walk

Stretching

Morning Crew Results:

Sal 21:17 Scaled

David 18:28 Scaled

Clarence 19:33 (best time-great work Clarence!)

Larry 21:22 Scaled

Sebastion 27:00 Scaled

Afternoon Crew Results:

Chris 22:06

Jose 21:54

Kevin 26:58

Kim 23:29 Scaled

Cesar 28:52 Scald

Aaron 29:44 Scaled

Sahil 33:17 Scaled

Teresa 27:39 Scaled

John 20:05 

Tyler 23:23 Scaled

Shaun 25:42

Liz 27:55 Scaled

Dylan 22:58 Scaled

Greg Keeter1 Comment