Today's WOD:

Michael

800m Run

50 Back (Hip) extensions

50 Sit-ups

3 Rounds for time.

Last on: 03 05 09

Warm-up:

1. Joint Mobility x1
2. Run 1 Lap <<<
3. Samson Stretch
4. Overhead Squat
5. Pull-up
6. Muscle-up

2 rounds of 10-15 reps.

MOD:

Hip Extension

Burgener Warm-up

Post-WOD:

Roll Out

Stretching

Why exercise makes you less anxious.

Morning Crew Results:

David: 22:57 (Improved his old time by 4 minutes!)

Sal: Scaled 30:00

Suzanne: 22:59 (Improved her old time by 4 minutes!)

Kathy: Scaled 14:47

John: 20:56

Larry: 27:21 

Afternoon Crew Results:

Kim: Scaled 24:24 

Jose: 1947

Cesar:19:57

Chris: 19:57

Aaron: 26:40

Terri: 27:00

Tyler: 24:42

Sebastian: 24:58

Shaun: 23:00 (Improved his old time by 5 minutes!)

Brian: 25:17

Kevin: 24:36

Catherine: 24:07

Sahil: 24:47