Strength WOD:

4 Rds for time:

• Front Squat x 10, 10, 8, 6
• Supine Row x 12

*Increase the load each round on the front squat.  Record the load successfully perfomed at each weight.

WOD:

10 Rds For time:

• 5, 10, 15, 20 yds suicide run
• Ball Slams x 10 20#/14#
• Good Mornings x 15 45#

Results:

• Shannon: Skills: 75#, 95#, 105#,  115#     7:49     WOD: 21:21 as RX’d
• Jaked:        Skills 65#, 85#, 95#, 105#         6:19      WOD: 20:15 as RX’d
• George:     Skills 65#, 75#, 95#, 105#         7:14      WOD: 20:24 as RX’d
• Rick:          Skills 75#, 95# 105#, 115#         8:02      WOD: 22:00 as RX’d
• Courtney:Skills 65#, 75#, 75#, 85#           6:35       WOD: 20:50 (2 sets as RX’d) 8 sets with 15# Good Mornings

We would like to welcome Athena and Jay to our gym! You guys both did awesome today. We worked on squats, KB swings, learned suspine row, and then put it all together. There WOD was:

• 5 Suspine Row
• 10 Squats
• 15 KB swings 20#

They finished at the same time! 9:02. Good job guys! can’t wait for you to meet everyone else!