Running, Chinning, and Dipping

Today's WOD:

Run 800m                
25 Chin-ups
15 Ring Dips
 
3 Rounds for time.

Warm-up:

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

MOD:

Pose Running
Ring Dips

Post-WOD:

Athlete's Choice
Roll & Stretch

Morning Crew Results:

David 33:00

Bill B. 31:35 Scaled

Sal 39:20 Scaled

John 19:44

Chris 21:27

Bill 29:07 Scaled

Cindy 17:36 Scaled (Great Job on First WOD!)

Teresa 31:26 Scaled

Afternoon Crew Results:

Johnson 30:24 Scaled (Great Job on First WOD!)

Ali 25:57 Scaled

Alexa 30:37 Scaled

Jose 20:42 Scaled

Wayne 30:00 Scaled

David Y. 24:11 (First WOD and unscaled-Awesome David!)

Trey 24:22

Keith 27:15  Scaled

Terri 33:25 Scaled

Alexis 27:25 Scaled (Great Job on First WOD!)

Ashleigh 29:30 Scaled (Great Job on First WOD!)

Juliet 29:49 Scaled (Great Job on First WOD!)

Nicole 30:52 Scaled