GHD Sit-ups, Kettlebell Swings & Rowing

Joker with his "mean" face on! :-)

Today's WOD:

GHD Sit-ups
Kettlebell Swings 24/16kg
Row for Calories 
  
30-20-10 Rounds for time.
  
Time Limit: 20 Minutes

Warm-up:

  1. Mountain Climbers x30
  2. Shoulder ROM
  3. Squat x15
  4. Pull-up x15
  5. Kettlebell Swing x15

Burpee Challenge: 4

MOD:

GHD Sit-up
Kettlebell Swing
Row for Calories

Post-WOD:

Roll out: Shoulders and Upper Back

CFTally Athlete Results:

Jolly Green 16:59

bamf 11:15

Christina 19:03 Scaled

Andy 11:47

Krissy 13:45

Stephen K. 15:18 Scaled

Tweety Bird 15:10

Justin B. 9:18

Harold 14:44

Monkey 11:06

Joker 10:15

Travis 11:15

Kim Possible 12:28

BMR 13:14 Scaled

Jaimi 17:05 Scaled

Luisa 18:25 Scaled

Vinny 18:47 Scaled

Stoner 7:58

Joey 8:48

James 10:45

Tom 11:40 Scaled

Mighty Mouse 12:35

Reynold 13:54 Scaled

Sarge 13:38

Ian 13:38 Scaled

Charlie 15:19 Scaled

Special K 17:20 Scaled

Emeke 11:20 Scaled

Flex 10:50

Sweet Tea 11:43

Will 12:10

Zach DNF injury

Slash 13:07

Levi 7:50

Alex 11:43 Scaled

Tink 13:28 Scaled

Ryan 15:58 Scaled

Cornbread 12:59

Devin 9:19

Susie Burpee 15:28

Neighbor 13:55 Scaled

KitKat 13:45 Scaled

Chance 9:42

Will 14:13

Abs 12:45 Scaled

Keith 20:00 Scaled

Jorge 14:15

Danny 10:56

Dylan 16:06

Jeff 15:15 Scaled

Michael 14:37 Scaled

Counselor 10:11

Lauren G. 14:02 Scaled

Jenn 16:16 Scaled