A Little Core then a Run

Today's WOD:

10 Knees-to-Elbows
20 GHD Sit-ups
30 Abmat Situps
  
3 Rounds then;
  
Run 800m 
  
For time.
  

Warm-up:

  1. Jump Rope 2 Minutes
  2. Hip Extension
  3. Rack Stretch
  4. Front Squat w/bar x10
  5. Squat Clean 10 in 10
  6. Walk: Outside,Inside,Heel, Toe
  7. Pose: Wall Drill 2x20
  8. Pose: Foot Pull x2

MOD:

Knees-to-elbow
GHD Sit-ups
Pose Running

Post-WOD:

Rope Climb 5 minute AMRAP
Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 18:56 Scaled / 3

Rob 15:45 / 1

Lauren 18:30 Scaled / 11 Scaled

Taylor 15:53 Scaled

Ron F. time? 2 climbs

Brennen 13:34 3.5 climbs

Susie Burpee 19:49 scaled

M. Mouse 15:40

Kim Possible 16:06 scaled

Anne 16:11 Scaled

Marcello 16:45

Rubberman 11:09 Scaled

Abi 12:17 Subbed / 12 Scaled

KitKat 11:49PR / 3

Jason 15:43 Subbed / 1

JuJu 15:43 Scaled / 7 Scaled

Carnivore (Levi) 11:26 / 6

Brian 13:31PR / 1

Counselor 12:20

Thad 18:20 Subbed

Speed Racer 14:58