Warm Up
Run 400 meters or two minute double unders
Three rounds of 15 squats, 15 sit ups, 15 push ups, 15 back extensions, 15 good mornings
WOD
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
20090120
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4 comments:
28:39, I think that's what it was. Not as bad as I thought it would be. Scaled down to 205 lb on the deads and 50 reg sit ups.
by the end my 4oo meters were reaching up to 2 minutes.
24:18
205 deadlift
50 butterfly sit ups
Always a tough one.
26:13
Abs are going to be sore. Need to speed up the runs.
scaled as follows:
400 metre run
30 abmat situps
205# DL x 15
5 times
40:06
ouch.
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