The girls are looking spiffy. Nice Shirts!

Today's WOD:

Row 500m
15 Pull-ups
Row 500m
15 Push Press 95/65 lbs
   
3 Rounds for time.

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Sit-up
  4. Hip/Back Extension
  5. Ring Dip
  6. Reverse Hyper
  7. Walking Lunge
3 rounds of 10-15 reps.

MOD:

Rowing
Push Press

Post-WOD:

Jump Rope 5 Min. ARMAP
Roll & Stretch

Morning Crew Results:

Bill B. 31:49 Scaled.

David C. 21:09 550S

Sal 26:54 Scaled.

Suzanne 26:11 115DU

John 20:19 253DU

Chris 20:19 466S

Kathy 26:27 Scaled.

Liz 24:04 480S

David Y. 24:19 Scaled. 660S

Afternoon Crew Results:

Kim 29:09 Scaled. 500S

Kelly B. 35:26 Scaled. 0DU

Ali 24:32 Scaled. 56DU

Kelly G. 28:15 Scaled. 520S

Tara 36:34 Scaled. 367S

Shaun 23:21 500S

Becky 33:35 Scaled. 500S

Trey 21:41 515S

Brian 21:59 391S

Catherine 30:19 458S

Wayne 30:02 Scaled. 15DU

Allen 24:18 Scaled. 475S

Amanda 29:02 Scaled. 17DU

Amber 24:48 Scaled. 13DU

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