Murph/Limited Schedule/BBQ after WOD

[youtube https://www.youtube.com/watch?v=hEVDNZg33FE&w=560&h=315]Monday May 30, 2016

Limited AM schedule:8am, 9am, 10am, 11am heats. NO CF KIDS Today

Pleases arrive early to sign up for a heat and warm up pre-WOD. The heats will start on the hour and some pre-WOD warm up and mobility is essential.

We will be grilling at 11:30. Please consider bringing a side, salad, snack or dessert. We have Burgers, chicken sausage and hot dogs.

WOD "Murph" 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run

Warm Up: 500 m row then Dynamic Stretching -spread eagle -couch stretch -scorpion stretch -samson Stretch -pigeon -cobra then 3 Rounds-NOT FOR TIME or speed "Cindy" 5 Pull Ups 10 Push Ups 15 Air Squats

7:00 Sam 48:06 Ashley 54:32 Julie 66:20 Shawn 56:10 Moe 54:39 John Mc 56:40 Jess D 1/2 Murph 46:41 Jim S 54:55

8:00 Bill K 1/2 Murph 55:50 Kate Z 66:41 Mercedes 51:39 Chuck 58:51 Rocio 60:40 Felipe 50:27 Shelby 1/2 Murph 41:00 Curtis Mud-Sub sit ups for Push Ups/42:36 Mel 71:59 Beetle 56:52 Angie 59:39 Joe V 46:23 Marcia 58:42 Maria 56:19 Dave M 45:36 Robbie 47:43 Joanna 66:51 Matt K 65:00

9:00 Marianne 55:47 Tim 64:04 Josh 64:06 Jocelyn 50:59 Ray 52:44 Glenna 55:10K Lori 48:24 Ms. February 50:03 Christine 57:40 Bill O 1/2 Murph 39:41 Sophie 70:28 Anthony 65:33 Kate W 55:25 Silvio 55:07

10:00 Genelle 65:57 Reese Mc 68:35 Sarah Arrrr 47:10 Meaghan 78:50 Miranda 1/2 Murph 30:20 Melissa T 59:42 Kaylie 50:25 Jackie 55:15 Fred 46:58 TPC 50:52 John J 84:22 Milo 71:20 Ethan 54:42 Allie 52:23

11:00 MKC 48:53 MKR 57:38 Dawn 50:12 Barbie 53:38 Frank 42:30 Mole Man 52:40 Sergio 50:13 Ed O 62:57 Nicole 50:15