Nice "figure 4" Jason. Lots of PRs today! Woohoo!!

Today's WOD:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
  
For time.
  
Time limit:25 Minutes

Warm-up:

  1. Squat x15
  2. Reverse Hyper x15
  3. Shoulder ROM
  4. Strict Pull-ups x7
  5. Pose: Wall Drill 2x20

MOD:

Running Mechanics

Post-WOD:

GHR 3-3-3
Roll out: Legs

CFTally Athlete Results:

Jorge 8:46 + 7:28 + 5:10 + 1:56 = 27:20

Jolly Green 8:31 + 6:25 + 4:06 + 1:48 = 20:50PR

Ronbo 12:52 + 10:21 + 3:42 + 2:41 = 29:36

Will B. 6:22 + 4:51 + 3:05 + 1:22 = 15:40

Courtney 7:53 + 6:32 + 4:19 + 2:19 = 21:03

bamf 8:15 + 6:14 + 4:02 + 1:46 = 20:17PR

Sarge 11:59 + 9:21 + 5:58 + 2:45 = 30:01

OMD 6:17 + 4:39 + 3:02 + 1:18 = 15:16

Stephen K. 6:32 + 5:09 + 3:30 + 1:27 = 16:38

Harold 7:47 + 6:43 + 4:40 + 1:54 = 21:04

Andy 6:55 + 5:02 + 3:01 + 1:22 = 16:20

Joker 7:04 + 5:30 + 3:10 + 1:25 = 17:09PR

Tweety Bird 8:17 + 5:53 + 3:17 + 1:57 = 19:54

Krissy 8:17 + 5:55 + 3:58 + 1:57 = 20:07

Kristen K. 9:37 + 6:59 + 4:52 + 1:48 = 23:16

Justin 7:56 + 6:05 + 4:10 + 1:46 = 14:57

Gustavo 9:00 + 7:18 + 4:33 + 2:20 = 23:26

Cornbread 8:45+7:07+4:56+2:08 = 22:07

Susie Burpee 9:32+10:09+4:37+1:58 = 26:13

James 6:38-4:55+3:19+1:23 = 16:25

Tuffy 9:00+6:57+4:39+2:15 = 22:08

Mr. Clean 8:47+6:32+4:20+2:03 = 21:07

Louisa 9:20+7:16+4:57+2:22 = 23:09

Sandy 10:30+9:15+6:17+2:50 = 28:08

Bigfoot 5:56+4:27+2:54+1:16 = 14:55

Sweet Tea 7:12+5:30+3:27+1:22 = 17:50PR

Will B. 6:29+4:52+3:20+1:24 = 16:05

Chryssi 11:51-9:37+7:27+2:41 = 31:36

Stephen M. 9:11+7:49+5:23+2:07 = 24:30

Carolyn 6:57+6:06+3:58+1:43 = 18:44

Alissa 8:29+6:23+4:15+2:02 = 21:09

BMR 9:30+7:02+4:46+2:04 = 23:22

Sara 7:38+5:35+3:39+1:43 = 18:35

Flex 7:45+6:23+4:35+1:58 = 20:41

Jaimi 9:59+7:28+5:01+2:22 = 24:18

Andrew 8:27+7:28+4:50+2:01 = 22:46

Tom 9:29+7:03+4:28+205 = 23:05

Rubberman 7:21+4:16+2:53+1:49 = 16:29

Ox 6:55+5:53+3:47+1:22 = 17:57

Alex 7:59+6:22+4:20+1:30 = 20:11PR

Ashley 11:54+9:37 + 4:46 + DNF = 26:11

Ian 5:53+4:56+3:27+1:36 = 15:52PR

Couchfit 8:06+6:30+4:12+1:36 = 20:24

Coco 8:13+6:11+4:09+1:56 = 20:29

Marcelo 6:28+5:01+3:29+1:21 = 16:22

Slash 9:56+7:49+5:05+2:24 = 25:14

Joseph 6:11+6:19+3:40+1:20 = 17:30

Upman 9:07+6:35+4:30+1:40 = 21:45

Abs 7:49 + 6:42 + 4:17 + 1:54 = 21:36

Firecracker 8:07 + 6:23 + 4:21 + 1:45 = 20:36

Lily 8:50 + 7:04 + 4:50 + 1:40 = 22:24

Natalie 8:50 + 7:04 + 4:50 + 2:15 = 22:39

Patrick 6:56 + 4:55 + 3:23 + 1:25 = 16:39

Danny 6:45 + 4:48 + 3:20 + 1:26 = 16:19

Nicole 8:07 + 6:24 + 4:21 + 1:57 = 20:49

Super Girl 8:21 + 6:20 + 4:24 + 1:55 = 21:00PR

Jason 8:01 + 6:52 + 3:54 + 1:44 = 20:31

Monkey 8:09 + 6:24 + 4:22 + 1:57 = 20:52

Karissa 10:53 + 9:14 + 6:00 + DNF = 26:07 Scaled

Charlie 10:40 + 8:25 + 5:27 + 2:19 = 26:51

Dylan 9:38 + 8:04 + 5:18 + 2:07 = 25:07

Jenn 9:41 + 8:32 + 5:08 + 2:18 = 25:39

JenKen 9:01 + 6:37 + 4:14 + 1:57 = 21:49

Counselor 7:29 + 5:48 + 3:46 + 1:43 = 18:45

Speed Racer 6:57 + 5:25 + 3:42 + 1:41 = 17:45

Olivia 7:15 + 5:49 + 3:55 + 1:47 = 18:45

 

Comment