Row-Push-Pull-Run

 

Today's WOD:

500m Row

20 Push Ups

20 Pull-ups

400m Run

3 Rounds for Time.

Warm-up:

  1. Run 1 Lap
  2. Shoulder ROM
  3. Kipping Pull-up
  4. Burgener Warm-up
  5. Ring Dips
  6. Doubleunders
  7. Samson Stretch
  8. Rope Climb 4X

2 Rounds of 9 reps.

Morning Crew Results:

Sal 28:00 Scaled.

David 22:43

Suzanne 26:50 Scaled.

Larry 29:52 Scaled.

Meagan 15:00 Scaled.

John 19:50

JT 19:35

Afternoon Crew Results:

Kevin 25:23 Scaled.

Ric 19:05

Jose 23:48

Will 22:53 Scaled.

Teresa 28:53

Terri 28:39 Scaled.

Shaun 23:24

Shannon 25:03 Scaled.

Christon 24:00

Nick 27:18

Chase 22:32

Brian 23:24 Scaled.

Daniel 26:28 Scaled.

 

Tuesday's Off-Site WOD:

50 Air Squats

50 Jumping Jacks

3 Rounds for Time

Warm-up:

  1. Run 2 Munites
  2. Jumping Jacks
  3. Push-ups
  4. Samson Stretch

 

1 Round of 10 Reps

 

Greg Keeter2 Comments