Today's WOD:

6K Run/Row
  
Mix it up anyway you like.
Record time and mix.
Time Limit: 30 Minutes
  
  
CrossFit Dodge Ball!
  
Orange = Bear Crawl to the line.
Yellow = 5 Squat-Jumps
Green = 2 Burpees
Purple = 4 Push-ups

Warm-up:

  1. Jumping Jacks x25
  2. Glute Ham Walk x2
  3. Group Row Technique Review
  4. Group: Running Mechanics Wall Drill

MOD:

Running Mechanics
Rowing

Post-WOD:

Burpee Challenge: 44
Rollout: Legs

CFTally Athlete Results:

Will B. 28:35

Special K. 32:31 Scaled

Bamf 32:00

Jolly Green 30:00

Steven 30:00 Scaled

Joker 29:40

Tweetybird 33:33

Harold 32:33

John 32:48

Kyrsta 29:30

Charlie 35:00 Scaled

Tiger 26:28

Chevy 28:50

Jaimi 33:53

Vinny 29:10

Alissa 32:33

Layla 29:11

Sarge 37:12

Tom 31:54

Charlie M. 30:27 Scaled

Andy 27:05(PR)

Logan 30:00 Scaled

Andrew 30:00 Scaled

Reynold 24:25 (best time!)

Carlos N. 29:58

BMR 29:40

Justin B. 28:28

Kristen 32:22

Jeff F. 38:10

Chris W. 26:05

Susie Burpee 34:22

Natalie 30:20

Bull 26:10

Patrick L. 29:53

Chance 26:34

Lacey 30:34

Dylan 31:13

Brian 29:58

 

Comment