Row, Swing and Squat

Today's WOD:

Row 1000m followed by:

15 Kettlebell Swings 32/24kg

15 Front Squats 135/85lbs 

3 Rounds for time.

Warm-up:

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

3 rounds of 10-15 reps.  

MOD:

Kettlebell Swing

Front Squat

Post-WOD:

Carioca 400m

Roll & Stretch

Morning Crew Results:

Bill 18:16 Scaled

David 14:30

Holden 27:39

Larry 29:12 Scaled

Dave 22:23

Suzanne 12:32

Afternoon Crew Results:

Teresa 17:56 Scaled

Kathy Warm-up only today (10K tomorrow!!)

Alexa 19:49

Ali 16:37

Trey 15:43

Kevin 18:08

Catherine 19:31 Scaled

Terri 11:54