Tuesday, 10/14/2014 WOD

WOD:

500 M Row
then
21-15-9
Pullups
One armed KB Thrusters (16/24), alternate as needed

Warm Up:
500 M Row

Stretch:
3 Rounds
Prayer Stretch, 10 second hold
Pullup WU (Ring Rows, Strict PU, Kipping or Butterfly PU)
10 Triplanar stretch with band, 5 each side
KB Thrusters (air squats, light wt, rx weight)

Dessert:
3 Rounds, 30 sec rest btwn each round
12 knees to arm pits
10 Spiderman Pushups, 5 each side

Times:

Rosa 6:30 (8/rr)

Karen 7:00 (8/b)

Rosa 7:30 (8)

Hope 6:00 (8/b)

JMac nft

Otter 8:04 (20)

Bull 8:18 (16)

Juarez 6:36 (16)

KK 7:05 (12/b)

Lindsay 6:22 (8/b)

Tracy 7:34 (10lbs/rr)

Shannon 7:14 (12/b)

Des 11:17

Gordon 8:48

Jason 9:47

Ryan 10:00

Yess 11:29

Stacey 13:45

Jess 14:38

D 12:02

Roberto 9:19

Anthony 7:28

Jim 8:04

Abby 12:38

Ricky 10:43

Keyla 13:36