Rowin' and Runnin'

Today's WOD:

Row 2,600m
Run 1,600m
  

Warm-up:

  1. Burpee Pull-up x10
  2. Shoulder ROM
  3. Overhead Squat x10 with bar
  4. Snatch 10 in 10
  5. Pose: Wall Drill 2x20
  6. Walk: Outside,Inside,Heel, Toe

MOD:

Rowing
Pose Running

Post-WOD:

Pull-ups 20 Minute Volume Work
Roll & Stretch

CFTally Athlete Results:

Standard 19:41PR /  40

Professor 18:09 / 101

Bill 22:05PR / 24

Jolly Green 22:19 / 42

Stoner 19:26 / 102

Joker 20:16 / 60

K Man            30

Cracker 24:03

Special K 22:15

Mighty Mouse 24:37PR

Levi 17:29  20MU/30PU

Kelly G. 23:53  24

Brian 20:28  60

Lizzie 23:44  24

Isabella 24:32  24

Rubberman 19:23(PR)  60

Cowboy 22:27  60

Sarge 27:23  24

Rover 23:27  24

JuJu 23:38  24

Counselor 20:46  89

Litttle T. 22:22(PR)  32


 

Greg KeeterPull-up, Row, RunComment