WOD 5/5/13
8 Minutes of Ankle/Back/Hip Mobility
A- WU- 3 Minutes Row @ 80-90% RPE + NFT- 20 each Walking Lunge/15 Air Squat/10 Push Up/5 HSPU
B- Whitten= 5 RFT of: 22 USA K.B. Swing (2/1.5 Pood)/22 Box Jumps (24/20″)/400M Run/22 Burpees/22 WallBall (20/14)
Whitten
41:50 Rx (@40 minutes= 4 ROUNDS+17 BURPEE)
I missed the 5k. I look forward to some amazing times. Please post your scores.
Well Dariel,
Today was our first annual 5k benchmark. What a glorious day to be outside. I am proud to say that the turn out was great! We had about 40 athletes join us to run and participate.
This was officially the 3rd time in my life that I ran the loop in Prospect, it was in early 2009 that I last ran with our original BKFit Factory Crew. (it was a valentines day run) I was completely broken afterwards…It was amazing knowing that today my peeps were surrounding me. The finish line was so much fun, everyone gathered and cheered, I was able to sprint to the finish, and complete the run with dignity LOL!!
I am proud to say that I completed the loop in 33:18 UNBROKEN!!
Special Shout outs
Azra – You oK?? Great way to finish!!
Sensi Charles and his whole Karate Crew
Kelly & Jeff for holding down the fort – Security is important.. Appa had your back too
Katie and Marisa for timing at the finish line!!
SaraD for bringing her crew
Victoria for being the water girl and inviting friends 🙂
CT – your so fast – shout out for being # 1
ThomasZ for trying to show me competitive frisbee.
Rachel, thanks for brining reggie
Hip Hip Hooray for all my homies for coming to hang out today.
I think 2nd place was tie with Thomas and Alex B/ 3rd Place I think was Jon D – the rest of you should post your scores
xoxoxoxoxoxox
TamBot
22:02. It was a fun time, can’t wait til next year!
Had a blast today, wish I could have stayed around longer. Thanks so much to all who organized this! Can’t wait to do it again next year. Awesome job everyone, especially Alex B. for pushing the pace and telling me when the hill was almost over lol. Definitely a shout out to those that did Whitten before running. Beast mode.
23:56
That’s a great time Tom. You crushed it.