WOD - 6 Steps

WOD- November 13, 2012

-Warm up: 21-15-9
      -Double Unders
      -B-bench (low weight)

-Strength: B-bench 5 of 5

-Metcon: 6 RFT
     -18 Box jumps, 24" box
     -15 Toes to bar
     -12 Pull-ups

Calen B. - 17:56
Brea W. - 22:30
Chandler W. - 23:26
Allie T. - 25:05
Josh B. - 27:37
Jake J. - 14:23 (5 Rounds)
Murphy - 20:39 (5 Rounds)
Mac T. - 16:50 (4 Rounds) (7 Pullups)
Emily - 16:50 (4 Rounds)
Dane R. - 19:45 (4 Rounds)
Anders N. ---


-Metcon: 5 RFT
     -5 Ring Pushups (or 10 Normal pushups)
     -10 Kettle bell swings
     -20 Air squats
     -3 Pull ups

Josh B. - 6:49
Calen B. - 7:08
Mac T. - 7:44
Chandler W. - 8:10
Allie T. - 8:25
Murphy - 8:33
Brea W. - 8:40
Anders N. 10:00
Jake J. - 12:20
Emily - 12:38

-Core:
     -2 Marine (17)
     -Plank Series (1min left arm, 1 min normal, 1 min right arm)

-Run:
     -10x 50m sprint (starting position = lying down w/ stomach on the deck)