Quick!

Nice extension!

Today's WOD:

  
Jackie 
1000 meter row
50 Thruster 45/35 lbs
30 Pull-ups
For time.
 

Warm-up:

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

MOD:

Thruster
Rowing
Post-WOD:
Skin the cat 3 - 3 - 3
Roll & Stretch

Morning Crew Results:

Bill B - Warm-up only.

David 7:45

Sal 15:19 Scaled.

Suzanne 10:15

Jose 7:42

Chris 9:31

Liz 11:31

Kim 12:04 Scaled.

Bill 14:25

Larry 12:00 Scaled.

Afternoon Crew Results:

Alexa 14:11 Scaled.

John 7:58

Terri 12:07

Trey 11:51

Kelly G. 12:05 Scaled.

Amber 11:55 Scaled.

Brian 10:30

Chad 10:52

Meagan 15:00 Scaled.