April 13, 2012 | Posted in Daily Info and Workout, Uncategorized | By

Pre WOD:

Trainer led in Groups


Power Clean 5-5-3-3-3


For Time:

10- GHD Sit-ups

10- Hip and Back Extensions

30- Thrusters #65/#95

50- Pull-ups

30- GHD Sit-ups

30- Hip and Back Extensions

20- Thrusters #65/#95

35- Pull-ups

50- GHD Sit-ups

50- Hip and Back Extensions

10- Thrusters #65/#95

20- Pull-ups

GHD will be subbed with Abmat unless a Trainer says otherwise!!!

You will do 2x reps with Abmat

Pull-ups are subbed with Ring Rows

Scale Weight as needed

Post WOD:

Trainer led

Stretch and Mobilize!

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