At least it's not too hard on the hands!

Liz and Johnson concentrating on the wod.

Today's WOD:

Row 2K
30 Hip Extensions
30 Glute Ham Sit-ups
  
For time.
  

Warm-up:

  1. Run 1 Lap x1
  2. Samson Stretch
  3. Front Squat 65/35 lbs
  4. Reverse Hyper (Heavy)
  5. Front Plank
  6. Sit-up
  7. Muscle-up x3
  8. Skin the Cat x3
  9. Burgener Warm-up w/bar
1 round of 13 reps.

MOD:

Rowing
Hip Extension
GHD Sit-ups

Post-WOD:

Slamballs 20/15 lbs 5 minute AMRAP
Two minutes rest between events.
Medicine Ball Clean 5 Minute AMRAP
Roll & Stretch

CFTally Athlete Results:

Monica 8:42 Scaled. 96/10

Melanie 8:20 Scaled. 84/20

Karen 10:20 Scaled. 75/10

David C. 9:57 103/46

Sal 16:56 Scaled. 43/0

Evan 12:25 Scaled. 87/62

Suzanne 11:07 115/53

Mike 14:44 Scaled. 62/21

John 10:27 111/79

Kelly G. 12:50 89/54

Zeke 11:13 100/0

Sherry 17:28 Scaled. 30/0

Teresa 14:07

Jay 11:27 Scaled. 60/49

Joel 12:45 Scaled. 55/35

Debi 22:35

Liz 13:47 77/54

Brian 10:58 63/40

Johnson 10:28 77/50

Catherine 12:40 98/46

Bill L. 12:04 70/0

Trey 9:42 ?/66