Just in time for the new GHDs!

Today's WOD:

Michael

800m Run
50 Hip Extensions
50 Sit-up
  
3 Rounds for time.
  

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Pose: Wall Drill
  4. Pose: Carioca Drill
  5. Push-up
  6. Pull-up
  7. Burgener Warm-up
3 rounds of 10-15 reps.

MOD:

Pose Running

Hip Extension

Post-WOD:
Press 3-3-3
Roll & Stretch

Morning Crew Results:

David 22:57

Suzanne 21:57

Bill 29:23 95-115-135(2)

Ryan 25:49 95-100-95

Liz 27:10 55-60

Kim 30:06 45-55-57

Afternoon Crew Results:

Teresa 26:53

Shaun 22:17

Kelly 33:47

Sal 32:20 Scaled.

Preston 22:26

Holden 20:31

Becky 32:14

Amanda 29:24

Trey 22:36