Hero Monday!

Today's WOD:

DT

12 Deadlift 155/110

9 Hang Power Clean 155/110

6 Push Jerk 155/110

5 Rounds for time.

Warm-up:

  1. Run 2 Laps
  2. Shoulder ROM
  3. Kettlebell Swing
  4. Burgener Warmup
  5. Push Jerk
  6. Pull-up
  7. Samson Stretch
  8. Walking Ham Stretch

1 round of 10 reps.

Morning Crew Results:

Sal 18:45 Scaled. (congratulations to Sal's on his first WOD!)

David 25:38

Suzanne 17:50 Scaled.

Clarence 25:48

Terri 25:24 Scaled.

Larry 23:20 Scaled.

JT 14:23 Scaled.

John 14:05 Scaled.

Afternoon Crew Results:

Ric 10:01 Scaled.

Jose 11:30 Scaled. (congratulation to Jose on his 1st WOD also!)

Kevin 26:36

Teresa 18:39 Scaled.

Brian 31:54 Scaled.

Shaun 34:45 Scaled.

Tyler 35:15 Scaled.

Will 28:40 Scaled.

Monday's Offsite WOD:

15 Push-ups.
Run 15 minutes.
2 Rounds for time.

Warm-up:

  1. Run 2 minutes
  2. Air Squat
  3. Jumping Jack
  4. Samson Stretch
1 Round of 10 reps.
Greg Keeter3 Comments