Running, Boxing, and Shooting


Like our new wall ball line?

Today's WOD:

Kelly

Run 400m

30 Box Jumps, 24"/20"

30 Wall Ball Shots, 20/16 lbs

5 Rounds for time.

Last on May 20, 2009

Warm-up:

  1. Row 500m
  2. Air Squat
  3. Shoulder ROM
  4. Handstand Push-up
  5. Burgener Warm-up
  6. Samson Stretch
  7. Walking Ham Stretch
  8. Skin the Cat 3x

1 round of 13 Reps.

Morning Crew Results:

Sal 34:45 Scaled.

Suzanne 40:07  (Improved her time by a minute!)

David 34:25

Larry 35:00 Scaled.

JT 30:41

Jose 44:46 Scaled.

Terri 45:49

Chris 50:32

Teresa 28:15 Scaled.

Afternoon Crew Results:

Liz 29:28 Scaled.

Shannon 43:18 Scaled.

Shaun 39:55 Subbed.

Brian 42:39 Subbed.

Tyler 41:10 Subbed. 

 

Wednesday's Offsite WOD:

3 Vertical Jumps
3 Air Squats
3 Long Jumps  
5 rounds for Time.

Warm-up:

  1. Run 2 minutes
  2. Air Squat
  3. Sit-up
  4. Samson Stretch

Post results to comments. 

Greg Keeter2 Comments