Today's WOD:

500m Row

400m Run

5 rounds for time.

Warmup:

  1. 30-sec Samson Stretch
  2. Overhead Squat
  3. Abmat Sit-up
  4. Walk in Walk out
  5. Pull-up
  6. Ring Dips
  7. Ring Push-ups

3 rounds of 10 Reps.

Results:

 Mike: 21:05

Clarence: 27:38

David and Suzanne finished the Foundation sessions so they'll be hitting the WODs on Monday.

No video or pictures today as I'm off to the Oly cert.  See you all Monday!

 

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