Veteran's Day Special

Today's WOD:

Mr. Joshua

Run 400m

30 Glute Ham Sit-ups

15 Deadlifts 250/170 lbs

Five rounds for time.

Warm-up:

  1. Run 1 Lap
  2. Samson Stretch
  3. Overhead Squat
  4. Hip/Back Extension
  5. Muscle Up
  6. Front Plank

3 rounds of 10-15 reps.

MOD:

Glute Ham Sit-ups

Deadlift

Post-WOD:

Stretching

Morning Crew Results:

David 32:35

Sal 35:00 Scaled

John 42:45 Scaled

Liz 31:40 Scaled

Afternoon Crew Results:

Chris 47:20 Scaled

Jose 40 :30

Kim 34:28 Scaled

Casar 38:08 Scaled

Aaron 33:37 Scaled

Larry 37:29 Scaled

Terri 35:26 (good time and as prescribed!)

Shaun 37:05 Scaled. (Almost made it, 4 rounds!)

Brian 32:37 Scaled.

Sahil 26:49 Scaled.

Sebastian 26:40 Scaled.

Dylan 38:33 Scaled.

Greg Keeter1 Comment