15 Minutes...then a walk

David working the rings.

Today's WOD:

Max reps in 15 minutes of Athlete's Choice

followed by: 200m Walking Lunge

Warm-up: 

  1. Samson Stretch
  2. Air Squat x10
  3. Shoulder ROM
  4. Push Up x5
  5. Pull-up x5
  6. Hip Extension x10

2 Rounds 

MOD:

Walking Lunge

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: 

David 110 Pullups 7:42 Lunge

Melanie 52 Pull-ups Scaled. 10:36 Lunge

Sal 83 Ring Dips Scaled. 10:55 Lunge

Evan 130 Pull-ups 15 HSPU-Scaled. 7:03 Lunge

John 66 Muscle-ups 5:17 Lunge

Trey 96 Pull-ups 5:18 Lunge

Michael 94 Pull-ups Scaled. 5:37 Lunge

Kelly 120 Push-ups Scaled. 7:48 Lunge

Kim 138 Push-ups Scaled. 7:49 Lunge

David 81 Pull-ups 53 Ring Dips 10:05 Lunge

Zeke 76 Push-ups/104 Ring Dips-Scaled. 10:06 Lunge

Terri 80 GHD Situps/50 Ring Dips-Scaled. 7:48 Lunge

Teresa 146 Pull-ups  7:49 Lunge

Shaun 145 Pull-ups 5:55 Lunge

Wayne 250 Push-ups 6:21 Lunge

Jay 193 Push-ups DNF Lunge

Debi 98 Push-ups Scaled. Lunge 10:08-Scaled

Jennifer 115 Pull-ups Scaled. 6:18Lunge-Scaled

Brian 214 Push-ups 7:16 Lunge