Running and Swinging

The sisters are in sync!

Today's WOD:

Run 400m

40 Kettlbebell Swings 24/16kg

3 rounds for time.

Last on: 08 25 11

Time Limit:  15 minutes

Warm-up: 
  1. Group Sprint Run
  2. Overhead Squat w/bar x15
  3. Shoulder Swing x20
  4. Bridge x3

MOD:

  • Group Snatch Practice 10 Minutes
  • Pose Running
  • Kettlebell Swing

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Steven L. 15:12 RX

Ronbo 16:30 RX

Sicilian 15:00

Special K. 16:55 RX

Joslyn 17:05 RX

Will B. 13:46 RX

Amelia M. 14:58 

BAMF 13:14 RX

Heath P. 15:58 RX

Marcus 17:25 RX

Ana J. 12:39

Dustin J. 12:25 RX

Rick B. 11:48 RX

Kelsey B. 15:00

OMD 14:13 32KG

Harold R. 19:40 RX

Stoner 12:49 32kg

Marc R. 16:22

David G. 13:04

Jamie Q.15:00

Ashley H. 14:00 RX

Sweet Tea 14:28 RX

Linse S. 18:45 RX

Matt K. 16:03 RX

James B. 14:00

Michell H. 15:00

Krissy H. 15:00

Shann 15:42

Corey B. 14:20 RX

Roadrunner 16:40 RX

Merrick 14:22 RX

Belle 17:40 RX

Lusia 15:49 RX

JOker 12:10 RX

Justin 19:25 RX

Carden 17:00 

Steve N. 17:00

Carolina  15:00

Sharon 15:00

Daniel 19:10 RX

Wonderwoman 15:02 RX

Jeremy J. 16:53 RX

Chryssi M. 15:00

Thor 14:55 RX

Molicious 15:00

Logan J. 14:55 

Rachel F. 15:00

Brian C. 12:09 RX

Brad S. 17:53

Ryan E. 15:00

Michael J. 11:11 RX

El Diablo 16:50 RX

Ryan V. 15:00

Grizz 17:59 RX

Supergirl 13:19 RX

Bridget M. 14:32 RX

Lindsey B. 12:18 RX

KarissaH. 16:48 RX

Dave G. 13:39

Chris C. 14:52

Brian S. 12:08 RX

Jay B. 14:10

Chris B. 11:35

AJ G. 16:02 32kg

John M. 14:01

Alex A. 12:00

Casey S. 13:48 RX

James L. 15:58 32 kg.

Andy O. 14:11 RX

Kari L. 14:55

Marcelo 15:00

JuJu 13:16

Ashley P. 13:05

Ryan R. 13:44 RX

Jackie A. 13:25 

Firecracker 19:26 24kg

Allison J. 14:18

Little G. 15:08 RX

Zach S. 14:20 

Craig B. 14:18 RX

David L. 15:30 RX

Ana E. 14:55 RX

Paul H. 15:00