Back to the grind! Lots to report!!

Happy Monday everybody!

First, congrats to Manda, Maria, and April for all placing on Saturday and to Sara and Nicole for their first run!!! All you gals kicked ass! :)

Results below. The first number is the overall time, the second is the mile pace, the third is the rank in age group.

10k:

Manda Wood      55:45      8:59      1/10
Steve Esqueda      57:28      9:15      6/8    
Maria Elena Garcia     59:21     9:33     2/10   

Manda took 1st in her age group and 2nd female overall for the 10k. Maria took 2nd in her age group.

5k:
Nicole Roland      31:03      10:01      4/12    
April Snobarger      31:04      10:02      3/9    
Sara Costa      37:15      12:01      5/12

April took 3rd in her age group.

Great job out there ladies!

Also, Renee, Jason, and Eva did the Warrior Dash in Lake Elsinore on Saturday!! Great job representing CrossFit Bako!!!

Now, onto today's WOD:

Overhead Squat
15RM
Rest 2-5min.
Then
7 rounds:
30sec. Push Press
30sec. Rest

For the OHS you must complete all 15 reps with the load you choose. You get 3 attempts. If a rep fails, then you start over. If the load is too heavy, back off a bit and try for 15 of a lighter weight. Use the same weight for Push Press that you can complete your 15RM with.

Pictures: Kern River Trail Run and the SoCal Warrior Dash.