Mike and Brian crunching through the sit-ups.

Today's WOD:

Row 1,000m
100 Sit-ups
15 Knees-to-Elbows
50 Doubleunders
15 Knees-to-Elbows
50 Sit-ups
  
For time.
  

Warm-up:

  1. Row 5 minutes
  2. Hip/Back Extension x10
  3. Samson Stretch
  4. Ring Dips x5

MOD:

Rowing
Doubleunders

Post-WOD:

Glute Ham Raise 3x5
Weighted Pull-up 3x5
Roll & Stretch

CFTally Athlete Results:

Jolly Green 17:33 Scaled / GHR: Negatives / 10 lbs

The Standard 16:07 / GHR: Negatives / 10 lbs

Joker 17:28 / GHR: Blue / 20 lbs

Gymie 17:46 Scaled / GHR Red/strict

Mighty Mouse 18:00 / GHR Red/10 lbs

Rover 17:13 Scaled /GHR Red/strict

Amanda U. 14:57 GHR: /Purple

Brian 15:51 GHR /30lbs

Preacherman 14:19 GHR red/ 35lbs

Kelly B. 16:56 Scaled GHR red/ red

Marianna 20:45 Scaled GHR red/green

Keith 16:19 GHR Blue/strict

Joel Q. 22:12 

Speed Racer 16:17 GHR red/red

Counselor 12:23  GHR 55lbs

 

 

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