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« Deadlift Friday | Main | Friday Afternoon Schedule Change »
Thursday
Dec032009

Run Fast!

DateThursday, December 3, 2009 at 10:56AM

Catherine heading out on the run. Still working on that figure 4 pose.

Today's WOD:

10 Ring Dips

Run 200m

5 Knees-to-Elbows

5 Rounds for time.

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Sit-up
  4. Hip/Back Extension
  5. Pull-up
  6. Ring L-Sit
  7. Medicine Ball Clean
3 rounds of 10-15 reps.

MOD:

Ring Dips
Pose: Leg Position

Post-WOD:

6 TGU
Roll & Stretch

Morning Crew Results:

David 8:41 Scaled

Kevin 11:25 Scaled

Sal 12:56 Scaled

Suzanne 12:42 Scaled

Larry 11:49 Scaled

John 6:56

Afternoon Crew Results:

Ryan 10:12 Scaled

Kim 12:10 Scaled

Jose 9:08

Teresa 11:27 Scaled

Chris 7:18

Terri 10:27 Scaled

Tyler 8:33

Brian 9:20

Sahil 8:28 Scaled

Catherine 9:18 Scaled

Dylan 8:45 Scaled

Shaun 8:30 Scaled

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