Yep, Time for that again . . .

Today's WOD:

5k Run

For time.

Last on: 10 10 09

Warm-up:

 

  1. Samson Stretch
  2. Overhead Squat
  3. Sit-up
  4. Hip/Back Extension
  5. Push-up
  6. Pull-up
  7. Burgener Warm-up

 

3 Rounds of 10-15 reps.

MOD:

Pose Running

Post-WOD:

Athlete's Choice

Roll & Stretch

Morning Crew Results:

David 28:00

Kevin 29:48

Meagan 27:45 5k Row

John 23:33

Kim 25:14 5k Row

Kathy 25:34 5k Row

Sal 24:44 5k Row

Chris 21:36 5k Row

Jose 20:25 5k Row

Bill 36:20

Teresa 34:53 

Afternoon Crew Results:

Holden 19:23 !!

Jason 25:33

Amanda 32:50

Mike 28:49 2k Run + 3k Row

Ali 30:54

Alexa 36:13

Margaret 25:13

Shaun 27:33

Keith 31:14

Catherine 29:19

Kelly 36:34

Nicole 40:44