Warm-up: Dynamic / 3 rounds of: shoulder triplet-Sampson stretch-10 sit-ups-10 supermans-

10 mountain climbers-10 lunges-30 jumping jacks

WOD: For time complete

500m row x 1

5 rounds of:

10 push-ups

20 slamballs

Annie          9:00

Becky        14:30

Mike          12:52

Hillery       10:05

Mindy        10:27

Fabio           7:43

Sarah          skill work

Jess             10:00

John S.         8:18

Mike             10:05

Paul               8:28

Ted                8:28

Georgie        9:42

Tom R.         9:19

Clarke           8:45

Main Site WOD

Joey              18:19 (Rx’d)

Brian N.       15:10(scaled)

Duffy            13:59(scaled)

AMRAP in 20 min of:

2 muscle-ups

4 handsatnd push-ups

8 knees to elbows

John P.       19 rounds