Not too hard, Really. . .

Today's WOD:

10 Kettlebell Swings 24kg/16kg

200m Run

10 Sit-ups

AMRAP in 20 Minutes

Warm-up:

 

  1. Run 2 Laps
  2. Kettlebell Swing
  3. Shoulder ROM
  4. Burgener Warm-up
  5. Red Bar Pull-up
  6. Samson Stretch
  7. Hip Extension
  8. Walking Ham Stretch
  9. Front Plank

 

2 Rounds of 5 Reps.

Morning Crew Results:

David - 11

Suzanne - 9 1/2 Rowing

Liz - 9

John - 11

Kevin - 10

Terri - 9

Afternoon Crew Results:

Tyler - 11

Shaun - 11

Brian - 10

Ben - 9

JT - 11 & 2/3 (Only 7 Sit-ups to finish #12!)

Greg KeeterComment