Time to Run!

Today's WOD:

Run 3K

Warm-up:

  1. Walking Lunge
  2. Shoulder ROM
  3. Ring Push-up
  4. Overhead Squat
  5. Burgener Warm-up
  6. Thruster
  7. Samson Stretch
  8. Walking Ham Stretch
  9. Pull-up
  10. Ring Dip

 1 Round of 12 Reps

Morning Crew Results:

Shannon 18:20

Christon 11:43 (Sure you didn't miss count?)

Suzanne 25:35

David 15:39

JT 13:38

Terri 18:30

Ric 13:52

Will 14:21

Teresa 21:31

Afternoon Crew Results:

Tyler 16:30

Clarence 18:12

Ben 20:13

Shaun 15:01

John 14:13

Catherine 16:13

Brian 17:03 (On Saturday 9/12) 

Today's Offsite WOD:

Run 3K

or

25 Air Squats

25 Burpees

25 Sit-ups

3 Rounds for Time

 

Greg KeeterComment