Today's WOD:

Back Levers 3-3-3-3-3
EROM Handstand Push-ups 3-3-3-3-3

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Sit-up
  4. Hip/Back Extension
  5. Shoulder ROM
  6. Pull-up
  7. Burgener Warm-up
3 rounds of 10-15 reps.

MOD:

Back Lever
Handstand Push-up
Pose Running

Post-WOD:

Pose Wall Drill
Run 800m for time
Roll & Stretch

Morning Crew Results:

David - Scaled. 3:34

John - Scaled. 3:02

Kathy - Scaled. 

Jose - Scaled. 3:19

Bill - Scaled. 4:35

Afternoon Crew Results:

Chris - Scaled. 3:41

Terri - Scaled. 4:06

Ali - Scaled. 3:58

Larry - Scaled. 4:50

Teresa - Scaled. 4:39

Kevin - Scaled. 3:31

Kim - Scaled. 5:09

Alexa - Scaled. 4:30 (First WOD!)

Kelly - Scaled. 4:00

Brian - Scaled. 3:44

Shaun - Scaled. 3:15

Tyler - Scaled. 4:00 1k Rowing.

Eric - Scaled. 4:08 1k Rowing.

Keith - Scaled. 4:11

Catherine - Scaled. 3:58

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