L-Sit Pull-ups and Sprints

This is how we welcome new guys, and I don't entirely mean pukie!

Today's WOD:

L-sit Pull-ups
Run 200m
  
10,9,8,7,6,5,4,3,2,1 reps for time.

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Sit-up
  4. Hip/Back Extension
  5. Ring Dip
  6. Pose: Wall Drill 
  7. Pose: Forward Lunge
  8. Burgener Warm-up
3 rounds of 10-15 reps.

MOD:

L-Sit Pull-up
Pose Running

Post-WOD:

GHD Sit-ups 5 minute AMRAP
Roll & Stretch

CFTally Athlete Results:

John 14:02 Scaled / 61 GHD

David C. 20:01 Scaled / 61 GHD

Shawn 22:03 Scaled / 83 ABM

Monica 31:52 Scaled / 107 ABM

Levi 12:50 / 95 GHD

Sal 18:30 Scaled / 70 ABM

Anthony M. 14:49 / 101 ABM

Trey G. 14:52 Scaled / 109 ABM

Sushila 15:07 Scaled / 107 ABM

Kelly G. 16:13 Scaled / 100 ABM

Kim 16:13 Scaled / 100 ABM

Shelby 14:00 Scaled / 70 ABM

Joel Q. 20:11 Scaled / 62 ABM

Greg 16:29 Scaled

Teresa 24:22

Kevin 21:03 Scaled

Keith 18:32 Scaled / 120 ABM

Catherine 22:27/ 94 GHD

Shaun 16:37 / 83 GHD

Ashleigh 24:36 Scaled / 110 ABM

Sahil 20:08 Scaled / 114 ABM

Amanda C. 18:29 Scaled / 84 GHD

Bill L. 20:58 Scaled / 80 GHD

Kelly B. 18:11 Scaled / 132 ABM

Liz 23:12 / 71 GHD

Anthony B. 21:50 Scaled / 77 ABM

Terri 17:15 / 73 GHD

Debi 22:57 Scaled / 88 ABM

Susie 17:15 Scaled / 67 ABM

Melanie 16:03 Scaled / 148 ABM

The boys getting their L-sits in while Liz runs.

Amanda getting for another GHD sit-up.

Sahil and Kelly B. cranking them out.

 

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