Today's WOD:

Karen

150 Wall Ball Shots 20/14 lbs

For time.

Warm-up:

1. Samson Stretch
2. Overhead Squat
3. Sit-up
4. Hip/Back Extension
5. Red Bar Pull-up
6. Muscle-up
7. Air Squat

3 rounds of 10-15 reps.

MOD:

Wall Balls

One-handed Kettlebell Swing

Post WOD:

6 Turkish Get-up

10 One-handed Kettlebell Swing

Morning Crew Results:

Sal 10:00 Scaled

David 6:50

Suzanne 9:07

Kevin 11:40

John 11:50

Afternoon Crew Results:

Larry 19:41

Chris 7:51

Ceasar 16:15

Jose 16:29

Terri 12:44

Aaron 15:35 Scaled

Teresa 16:46

Tyler 21:10

Brian 18:10

Shaun 11:41

Sebastian 18:30 Scaled (First WOD!)

Kelly 10:46 Scaled

Liz 11:04

Sarah 11:50 Scaled

Daniel 13:00 Scaled

Catherine 12:53

Dylan 16:16

Waayoo!  Great job everybody!