Row-Push-Pull-Run
Today's WOD:
500m Row
20 Push Ups
20 Pull-ups
400m Run
3 Rounds for Time.
Warm-up:
- Run 1 Lap
- Shoulder ROM
- Kipping Pull-up
- Burgener Warm-up
- Ring Dips
- Doubleunders
- Samson Stretch
- Rope Climb 4X
2 Rounds of 9 reps.
Morning Crew Results:
Sal 28:00 Scaled.
David 22:43
Suzanne 26:50 Scaled.
Larry 29:52 Scaled.
Meagan 15:00 Scaled.
John 19:50
JT 19:35
Afternoon Crew Results:
Kevin 25:23 Scaled.
Ric 19:05
Jose 23:48
Will 22:53 Scaled.
Teresa 28:53
Terri 28:39 Scaled.
Shaun 23:24
Shannon 25:03 Scaled.
Christon 24:00
Nick 27:18
Chase 22:32
Brian 23:24 Scaled.
Daniel 26:28 Scaled.
Tuesday's Off-Site WOD:
50 Air Squats
50 Jumping Jacks
3 Rounds for Time
Warm-up:
- Run 2 Munites
- Jumping Jacks
- Push-ups
- Samson Stretch
1 Round of 10 Reps