Bench, Lunge, Sit-up Plus a Treat!

Today's WOD:

Bench Press BW

Walking Lunge

Glute Ham Sit-up

21-15-9 reps for time.

Warm-up: 

  1. Samson Stretch
  2. Overhead Squat 
  3. Sit-up
  4. Hip/Back Extension
  5. Pull-up
  6. Ring Dip
  7. Walking Lunge

3 rounds of 10-15 reps.

MOD:

Bench Press

GHD Sit-ups

Post WOD:

Halloween Special Trick for Treat

Burpee Broad Jump/Tire Flip/Burpee Broad Jump

Morning Crew Results:

David 14:56 Scaled  3:16

Clarence 9:45 4:45

Suzanne Scaled 16:50 4:17

Afternoon Crew Results:

Jose 13:39 scaled 2:12

Chris 8:13 Scaled 1:59

Terri 12:57 Scaled 2:53

Ceasar 14:22 Scaled 2:44

Teresa 9:28 scaled

John 11:17 & 2:03/2:07

Kevin 24:53 scaled 2:04

Tyler 14:32 scaled 2:21

Catherine 16:55 scaled 4:28

 

Greg KeeterComment