Wall Balls & Pull-ups

Suzanne and her man-slaves.

Today's WOD:

50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
For time.

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Sit-up
  4. Hip/Back Extension
  5. Ring Push-up
  6. Muscle-up
  7. Burgener Warm-up
3 rounds of 10-15 reps.

MOD:

Kipping Pull-up
Wall-ball Shots

Post-WOD:

Pose Wall Drill
Roll & Stretch

Morning Crew Results:

Kevin 18:47

John 14:48

Clarence 20:16

Suzanne 23:52

David 18:23

Eric 23:13 scaled.

Ryan 22:07 scaled.

Liz 19:56

Afternoon Crew Results:

Ali 24:49 scaled.

Jose 17:59

Bill 26:45 scaled.

Teresa 22:56

Kim 17:45 scaled.

Kathy 19:55 scaled.

Kelly 22:08 scaled.

Tyler 22:05

Holden 22:14 scaled. First WOD!

Terri 23:20

Allen 19:32 scaled.

Nicole 24:51 scaled. First WOD!

Catherine 28:58 scaled.

Alexa 19:53 scaled.

Brian 23:27