Pull-up, Burpee, and Running

A few of November's PR's. A good month of training. YOU should be proud of yourself.

Today's WOD:

20 Pull-ups
20 Burpee Side Jumps over Med Ball
Run 400m
  
3 Rounds for time.
  

Warm-up:

  1. Run 1 lap
  2. Samson Stretch
  3. Shoulder ROM
  4. Pose: Wall Drill 2x20
  5. Pose: Carioca x4
  6. Pose: Forward Lunge x4
  7. Pull-up x5
  8. Row 500m

MOD:

Kipping Pull-up
Pose Running

Post-WOD:

10 Turkish Get-ups
Roll & Stretch

CFTally Athlete Results:

The Standard 21:14

Jolly Green 30:21

Brandi 18:19

The Professor 21:19 Subbed

Little T 20:26

Sarge 2549 Scaled/subbed

Kim Possible 19:20 Scaled

Joel Q. 20:14

Marianna 25:25 Scaled

Sushi 19:42 Scaled/subbed

Sahil 17:49 Scaled

Mighty Mouse 21:02

Monkey 21:49

The Sicilian 24:49 Scaled/subbed

Levi 11:43

Rubber man 16:19

Counter 31:27

Skipper 24:58 Scaled

Brian 18:26 

Kit Kat 24:23

Rover 21:08 Scaled/subbed

Monica 21:03 Scaled

Jennifer 19:44 Scaled

Keith 23:27 Scaled

Speed Racer 21:37 Scaled

Upman 15:43

Kelly B. 20:20 Scaled

Counselor 13:52

Happy 16:54