10.16.13 Six Shooter

WOD: Six Shooter

Skill: Standing Broad Jumps / Handstand Practice

1 Round
Run 750m
KB Ladder:
   Reps: 20 - 15 - 10 - 5
     Kg:  20 - 24 - 28 - 32 (Men)
             12 - 14 - 16 - 18 (Women)
20 Sit Up, Stand Ups
Standing Broad Jumps - 90ft.
# of Burpees = # of Jumps divided in half
750m Run
15 Tire Flips

Tip of the Day: Be aware of your arms during the run.  Maximize efficiency by keeping the elbows at 90 degrees and the hands relaxed.  As you run try to keep your arm swing moving back & forth rather than side to side.  

Ronak - 14:50
Jamie - 22:37
Jen D. - 19:30
Tara - 11:54
Ben - 12:46
Nick Z. - 21:17
Lindsay Z. - 12:47
Vanessa - 13:00
Spice - 13:16
Nicole H. - 12:31
Danny - 12:42
Brenda - 15:47
Corretta - 14:24
Taylor - 14:12
Victoria - 16:02
Angela - 18:47
Keri - 15:19
Miles - 12:39
Kyle - M. - 14:24
Eric Sr. - 12:55 Mod
Jennifer P. - 26:52
Brandon - 18:35
Jordan - 14:23
Elisa - 16:45
Joe - 14:27
Angie - 12:14 Mod
Patricia - 19:14 Mod
Adam H. - 14:59 Mod
Jason G. - 16:43
Monike - 18:22
Heather - 14:27
Subhi - 17:32
Ryan - 13:13
Danielle - 17:30
Joobin - 14:05
Marika - 16:39
Fernando M. - 18:03
Rosie - 14:08
Drew - 16:27

Stretch those calves and roll out your arches with a LAX or golf ball!