Row, Press, and Dip then RUN!

Yes, a good WOD makes you happy!

Today's WOD:

1000 Meter Row

50 Push Press 85/55

30 Ring Dips

For time

Post WOD:

800m run

2 efforts for time with 2 minutes rest between.

Warm Up:

1. Run 1 Lap
2. Samson Stretch
3. Overhead Squat
4. Sit-up
5. Back-Extensions
6. Pull-up
7. Dip 

3 Rounds of 10-15 Reps

Group Work:

1. Burgener Warm-up
2. Push Press
3. Rowing Technique

Morning Crew Results:

Sal 9:45, scaled

David 9:50 - Great time David!  4:02/3:58

Larry 16:43, scaled 5:50/4:50

JT 12:32 4:11/3:18

Afternoon Crew Results:

Chris 13:00 5:17

Ric 13:40, scaled 3:?28/3:26

Chase 13:42, scaled 4:12

Christon 15:07, scaled 3:57/3:35

Teresa 18:00, scaled

Shannon 14:15 Scaled. 5:31/5:33

Brian 12:30 Scaled. 4:04/4:35

Will 13:26 Scaled. 4:29/3:40

Shaun 17:25 Scaled. 4:28/4:01

Terri 13:11 Scaled. 4:42/4:40

John 11:22 4:14/4:06

Liz 13:44 Scaled.

Wednesday's Offsite WOD:

Walking Lunge 50 steps

Air Squat 20 reps.

Sit-ups 20 reps.

3 Rounds for time.

Warm-up:

1. Samson Stretch
2. Overhead Squat (Use a broomstick)
3. Sit-up
4. Super Man

3 Round of 10-15 reps.

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