Today's WOD:

400m Run

50 Airsquats

4 rounds for time.

Last on February 24.

Warm-up:

Samson Stretch

Burgener Warm-up

GHD Sit-up

GHD Back Extension

Walk-out Walk-in Push-up

6 rounds of 5 reps.

Results:

Suzanne

David

Clarence (Due to a timing malfunction no time was recorded for these athletes)

Danielle - 9:17 ( Big improvement!)

Sean - 10:12 (Improved over a minute and a half, but not enough to beat Danielle!)

Liz - 11:29 (Improved over 2 and a half minutes! Wow!)

Mike - 20:00 (CF with a Metabolic bias. Subbed 800m row)

Daniel - 23:50 with rowing.

Sarah - 24:15 with rowing.

Nick - 19:42 (CF with strength bias. Subbed 300m row & 20 135 lbs back squat)

Shaun -

Stephen -

Derek -17:45

Rick - 23:15

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