Pull-ups, Burpees, and Running

Liz getting some nice air!

Today's WOD:

20 Pull-Ups
20 Burpee Side Jump over Med Ball
Run 400m
  
3 Rounds for time.

Warm-up:

  1. Samson Stretch
  2. Sit-up
  3. Hip/Back Extension
  4. Overhead Squat 
  5. Ring Dip
  6. Handstand Push-up x5
  7. Ring Push-up
  8. Pose: Wall Drill 2x20
2 rounds of 14 reps.

MOD:

Kipping Pull-up
Pose Running

Post-WOD:

10 Turkish Get-up w/windmill 16/12 kg
Roll & Stretch

CFTally Athlete Results:

David C. 20:24

Shawn 37:35

John 14:50

Amanda 19:07

Trey G. 14:21

Courtney 27:00

Kim 18:53 Scaled.

Terri 25:22

Sushila 21:13 Scaled.

Traci 22:12 Scaled.

Levi 13:49

Kelly B. 24:19 Scaled.

Liz 25:44

Shaun 19:30

Joel 16:31

Brian 18:08

Rick 18:22

Jennifer 19:28 Scaled.