Front Squatting!

See it is possible to smile at 5:30 AM!

Today's WOD:

Front Squat 7RM
  
followed by:
  
12 Weighted Sit-ups 24/16kg
12 Kettlebell Swings 24/16 Kg
   
10 minute AMRAP

Warm-up:

  1. Run 2 Laps >>>
  2. Samson Stretch
  3. Reverse Hyper x10
  4. Hip/Back Extension x10
  5. Front Squat w/Bar x5
  6. Front Squat w/50% x5
  7. Front Squat w/70% x3
  8. Front Squat w/90% x2

MOD:

Front Squat
Kettlebell Swing

Post-WOD:

Roll & Stretch
Sit-ups with a heavy kettlebell aren't a lot of fun, but it's our kind of fun!
Levi stretching out.

CFTally Athlete Results:

John 135-145 / 9 rounds

David C. 185-205-225 / 8 rounds

Bill L. 105-115-135 / 6 rounds

Monica 95-105-135 / 6 rounds

Terri 135-145(6)-145 / 7 rounds

Melissa 45-50-55 / 6 rounds scaled.

Jon 135-155-165 / 5 rounds + 7 KBS

Teresa 70-75-80 / 7 rounds

Mike 135-145-140 / 5 rounds

Kim 65-70-75 / 7 rounds scaled.

Anthony 145-155-155(6) / 6 rounds

Kelly G. 100-120-? / 6 rounds + 10 Sit-ups

Debi 85(4)-85(5)-75 / 5 rounds scaled.

Susie 65-70(4)-55 / 6 rounds scaled.

Joel Q. 85-135-155 / 4 rounds scaled.

Sahil 95-100-105(2) / 7 rounds

Rick 155-155-165 / 6 rounds

Brian 155-175-185 / 6 rounds

Ashleigh 65-70-65 / 5 rounds scaled + 5 Sit-ups

Shaun 200-200-200 /  5 rounds + 7 Sit-ups

Amanda U. 85-105-115 / 5 rounds scaled

Catherine 85-90-95 / 7 rounds + Sit-ups

Johnson 155-175-205 / 6 rounds

Jonathan 85-95(6)-85 / 4 rounds scaled + 4 Sit-ups

Levi 185-195(5)-185 / 7 rounds + 4 Sit-ups

Joel S. 95-120-135 / 6 rounds

Isabella 75-95-105 / 6 rounds scaled

Melanie 95-105-125(3) / 7 rounds + 10 Sit-ups

Kelly B. 85(3)-90-90 / 7 rounds + 9 Sit-ups