This and Then That!

Nice socks!

Today's WOD:

5 Burpees
Run 100m
AMRAP in 10 minutes.
  
Rest 1 minute then;
  
10 Air Squats
5 Ring Dips
AMRAP in 10 minutes.
  
Total rounds for score.

Warm-up:

  1. Samson Stretch
  2. Run 1 Lap
  3. Burpee x5
  4. Air Squats x15
  5. Ring Dips x5

MOD:

Pose Running
Air Squat

Post-WOD:

Pose: Foot Hops w/Forward Lean 3x3
Pose: Wall Drill 3x20 (each leg)
Pose: Forward Lunge 3x10
  
Then the following x2:
Run 4x30 sec. @ 95 cadence
Run 1x2 minute @ 91 cadence
Roll & Stretch

CFTally Athlete Results:

Melanie 5+7=12 Scaled

Karen 4+15=19 Scaled

David 9+11=20 Scaled

John 11+18=29

Suzanne 8+12=20 Scaled

Sal 4+8=12 Scaled

Alo 8+11=19 Scaled

Chad 11+16=27

Kim 6+14=20 Scaled

Cindy 5+9=14 Scaled

Debi 5+7=12 Scaled

Teresa 7+15=22 Scaled

Terri 8+11 = 19 Scaled

Liz 7+12 = 19 Scaled

Ashleigh 5+7 = 12 Scaled

Brian 7+13 = 20

Juliet 6+16 = 22 Scaled

Sahil 10+15 = 25 Scaled

Trey 10+15 = 25