Hero Wednesday

Today's WOD:

Rankel

6 Deadlifts 225/155lbs

7 Burpee Pull-ups

10 Kettlebell Swings 32/24kg

Run 200m

20 Minute AMRAP

Warm-up:

1. Burpeex10
2. Glute-Ham Stretch Walkx2
3. Good Morning w/bar
4. Pull-upx10
5. Hip Extension x10
6. Kettlbell Swing x10

MOD:

Deadlift

Burpee Pull-up

Post-WOD:

Stretch & Roll-out

  

CFTally Athlete Results:

Ronbo 3+100m run scaled

Bamf 4+100m run

Special k 3+10kb

John R. 3+DL scaled

OMD 5+7BPU

Silverback 6+7BPU

Matthew 4+5BPU Scaled

Alissa 5+2BPU scaled

Angelica 4+4DL scaled

Nikoleta 3+6DL scaled

Jaimi 3+100m scaled

Luisa 4+2KB scaled

Chevy 5+100m 

Tiger 4+10KB

Stoner 6+1KB

Layla 5 Rds? scaled

Charlie 4 Rds scaled

Kirby 4+7 BPU scaled

Tom 3+10KB

Quenton 4+3BPU scaled

Rick 4 scaled

Thor 4+3Bpu scaled

Jimbo 5+1DL

BMR 4+8KB 

Professor 6+6BPU

Sandy 5+6DL scaled

Jorge 4+2BPU

Elizabeth 4 scaled

Patrick L. 4+4Bpu scaled

Kit Kat 4+6DL scaled

Jason 3+10kb scaled

Brian 4+2Bpu

Becca 5 rds scaled

Danny 4+4BPU

Nicole 4 Rds

Wonder Woman 4+6BPU

Bull 4+5KB subbed 

Paul 3+7BPU scaled

Ana 3+100m scaled

Samantha 4 rds scaled

A Partner makes it double the fun!

JuJu and Brennan showing what partnership is all about!

Today's WOD:

Partner WOD

Run Back Door to Front Door(90m)

30 Wall Climbs

Run  

40 Burpee Pull-ups

Run 

50 Push-ups Across Floor

Run

60 Partner Ball Throws 20/14

Run

70 Partner Ball throw sit-ups 20/14

For time.

Warm-up: 

1. Walking Lunge x20
2. Shoulder ROM
3. Hang Power Snatch x5
4. Snatch Balance x10

MOD:

Wall climb
Burpee Pull-up
Push-up Across Floor

Post-WOD:

Stretch & Roll

CFTally Athlete Results:

Kevin & Rob 19:20 (best team time!)

Ron(scaled) & Standard 23:02 

Melissa(scaled) & Trey 25:14

Brad & Ron F. 30:46

Taylor (scaled) & Emory(scaled) 25:30

Kim Possible(scaled) & Sarge(scaled) 19:40

Cindy 1/2 scaled 24:50

Mighty Mouse subbed

Little "T"& Monkey 21:18

Theresa (scaled) & The Sicilian(scaled) 28:27

Jason subbed

Juju & Brennen 24:03 (Married couple!)

Couchfit & Abi 23:22

KitKt & Lauren (scaled) 24:42

Speedracer & Yvette (scaled) 23:41