Today's WOD:

Grace
  
Clean & Jerk 135/95lbs
  
30 Reps for time.
Time Limit: 11 Minutes
  
Followed by:
  
30 Calorie Row
Run 400m
30 Hip Extensions
  
For time.
Time limit: 10 Minutes

Warm-up:

  1. Group Tabata
  2. Hip Extension x10
  3. Shoulder Swing x20
  4. Walk: Outside, Inside, Heel, Toe

MOD:

  • Group Clean & Jerk Practice 10 Minutes
  • Rowing
  • Running Mechanics

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Joker 1:59 RX Fastest Time/ 4:20 RX

Ronbo 6:35 / 4:28 

Standard 4:10 RX/ 4:52 RX

Will B. 5:50 RX / 5:00 RX

Joslyn S. 11:00 / 6:49 RX

Bamf 6:38 RX/ 4:58 RX

Special K. 8:00/ 5:58 RX

Steven L. 7:45 / 5;15 RX

Marcus P 7:10 RX/ 6:40 RX

Rick B. 5:00 RX/ 4:48 RX

David L. 2:54 RX 6:09 RX

Twety Bird 5:11 / 7:11 RX

Marck R. 5:59 / 5:34 RX

Ana J. 3:34 / 6:46 

Dustin J. 4:07 RX/ 4:10 RX

OMD 3:54 RX/ 6:29 RX

El Diablo 11:00/ 4:05 RX

Lori 7:15 / 5:44 RX

Lindsey S. 10:39 / 5:52 RX

James B. 9:44 / 5:41 RX

Austin Q. 5:06 /5:48 RX

Mitchell 5:01 RX/ 5:57 RX

Matt K. 7:02 / 4:53 RX

Roadrunner 7:45 / 4:25 RX

Professor 3:43 RX/ 4:07 RX

Craig B. 6:10 RX/ 5:30 RX

Sicilain 10:46 RX / 8:44 RX

Thomas S. 9:46 RX/ 5:11RX

Shann 7:20 / 7:48

Bug subbed/ 7:23

Matt H. 10:48 RX/ 9:45 RX

Carden 7:32 / 6:08 RX

Markindey 2:04 RX / 5:53 RX

Cornbread 7:55 RX/ 4:25 RX

Luisa 10:16 RX/ 5:59 RX

Mighty Mouse 10:58 / 6:42 RX

Merrick 9:19 RX/ 4:56 RX

Kitkat 10:16/ 5:17 RX

Captain 11:00 / 6:20 RX

Little G. 10:30 RX/ 5:57 RX

Sara Practice/ 6:43 RX

Carolina 7:24 / 6:34RX

Sharon 9:10/ 6:36

DJ H. 6:33 RX/ 6:57 RX

Jillian 4:33/ 5:25 RX

Ryan E. 5:54 RX/ 4:12 RX

Brad S 7:00/ 5:10 RX

Brian C. 3:30 RX/ 3:58 RX

Stoner 2:00 RX / 3:34 RX 

Gabe L.  11:00 / 6:24 RX

Chevy 5:11 / 4:50 RX (welcome back!!)

Wonder Woman 6:11 RX PR/ 5:26 RX

Jordan S. 10:02/ 4:45 RX

Molicious 9:40 / 6:29 RX

Darren D. 9:00/ 7:18 RX

Robert B. 7:03/ 5:11 RX

Thor 8:17 RX/ 4:27 RX

Rachel F. 11:0/ 9:11 RX

Sweet Tea 11:00/ 5:25 RX

Daniel S. 4:16/ 4:52 RX

Jeff F. 5:09/ 4:58

Monkey 5:25 RX PR 4:55 RX

Bridget M. 10:33 RX/ 5:04 RX

Micah 6:24 / 4:46 RX

Dave G. 10:29 / 5:01 RX

Karrissa 11:00/ 6:07 RX

Susie Burpees 9:01/ 7:03 RX

Ryan R. 5:34 RX/ 4:22 RX

Chris C. 7:07/ 5:55 RX

Aj. G. 4:17 RX / 4:03 RX

Brian S. 4:36 RX/ 4:22 RX

Jay B. 4:35 RX/ 5:49 RX

Chris B. 3:54 / 4:58 RX

James L. 3:27 RX/ 3:45 RX

Andy O. 5:08 RX/ 4:08 RX

John K. 7:54/ 5:00 RX

Casey S. 7:54 RX/ 4:52 RX

Marcelo 5:35 / 4:27RX

JuJu 6:21/ / 5:49 RX

Supergirl 6:00 RX/ 6:16RX

Terry B 5:47 RX/ 4:45 RX

Firecracker 4:42 RX/ 

Mike J. 4:21 RX/ 3:29 RX Fastest Time

Ashley H. 8:10/ 5:57RX

Alex P 6:58/ 4:10 RX

Ellyott C. 8:27 / 5:01 RX

John M. 8:16 / 4:26 RX

Jeremy J. 10:35/ 3:42 RX

Sam P. 7:36/ 6:26 RX

Ryan V. 9:32/ 5:36RX

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