Rowing and Running

Today's WOD:

Row 2600m
Run 1600m
  
For time.

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Elevated Push-up 20/18"
  4. Hip/Back Extension
  5. L-Sit Pull-up
  6. Muscle-up
  7. Reverse Hyper
  8. Air Squat
3 rounds of 10-15 reps.

MOD:

Rowing
Pose Running
  
Post-WOD:
Athlete's Choice or Ring Dips AMRAP in 5 min.
Roll & Stretch

Morning Crew Results:

David C. 19:55 Ring Dips: 31

Kathy 25:55 Ring Dips: 31 Scaled.

Amanda 23:16 Ring Dips: 43 Scaled.

David Y. 17:56 Ring Dips: 35

Kim 24:35 Ring Dips: 52 Scaled.

Terri 22:40 Ring Dips: 44 Scaled.

Ryan 22:18 Ring Dips: 46 Scaled.

Afternoon Crew Results:

Teresa 25:15

Kelly B. 25:24

Johnson 21:24 Ring Dips: 53

 

Shaun 21:42

Bill L. 22:08 Ring Dips: 13

Chad 18:29 Ring Dips: 44

Juliet 26:19 Bar Dips: 66 Scaled.

Keith 22:08 Ring Dips: 44 Scaled.

Trey 18:56 Ring Dips: 35

Jason 20:14 Ring Dips: 61