Today's WOD:

Tabata Ring-O-Mania!

Ring Pull-ups w/false Grip

Ring Push-ups

Ring L-Sit Hold

Ring Dips

Total # of reps.

Warm-up:

1. Joint Mobility x1
2. Samson Stretch
3. Overhead Squat
4. Sit-up
5. Hip/Back Extension
6. Air Squat
7. Knees-to-elbows

3 rounds of 10-15 reps.

MOD:

Rings

Burgener Warm-up

Why run Pose?

Post WOD:

Pose: Stable Arm Drill x3

Pose: Wall Drills 3x20 each leg

Pose: Skills and Drills

Morning Crew Results:

Kevin: Scaled 164

Meagan: Scaled 71

David: Scaled 203

Suzanne: Scaled 168

Clarence: 148

Larry: Scaled 228

Afternoon Crew Results:

Chris 252

Terri: Scaled 193

Kim: Scaled 219

Kathy: Scaled 260

Aaron: 219

Teresa: Scaled 271

Sebastian: Scaled 172

Liz: Scaled 165

Brian: Scaled 199

Tyler: 221

Sahil: Scaled 282

Catherine: Scaled 244

Dylan: Scaled 320

John: 321 (most reps John-great job)

Sarah: Scaled 166

Daniel: Scaled 199