Heavy Squats & Sit-ups

Today's WOD:

8 Back Squats 245/170 lbs
25 GHD Sit-ups
   
5 Rounds for time.
  

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Ring Push-up
  4. Hip/Back Extension
  5. Muscle-up
  6. Pull-up
  7. Burgener Warm-up
3 rounds of 10-15 reps.

MOD:

Back Squat
GHD Sit-up

Post-WOD:

Roll & Stretch

Morning Crew Results:

Bill B - Warm-up only.

David 13:27

Holden 28:05 Scaled.

Dave 19:00 Scaled.

Larry 24:40 Scaled.

Suzanne 25:13 Scaled.

Amber 19:14 Scaled.

Amanda 23:05 Scaled.

Kim 20:53 Scaled.

Ali 18:44 Scaled.

Bill L 18:45 Scaled.

Jose 17:38 Scaled.

Michael 23:35 Scaled.

 

Meagan 14:36 Scaled.

Afternoon Crew Results:

Teresa 26:42 Scaled.

Jason 24:10 Scaled.

Tara 18:27 Scaled.

Kelly B 17:27 Scaled.

 

Kevin 17:51 Scaled.

Kelly G 16:56 Scaled.

John 15:50 Scaled.

Alexa 18:52 Scaled.

Trey 16:10 Scaled.

Chad 19:05 Scaled.

Brian 19:44 Scaled.