WOD:
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
SCALES:
Gold
Three rounds for time of:
Run 800 meters
40 Back Extensions
40 Sit-ups
Silver
Three rounds for time of:
Run 600 meters
30 Back Extensions
30 Sit-ups
Bronze
Three rounds for time of:
Run 400 meters
20 Straight leg lifts
20 Sit-ups
WARMUP:
6 min AMRAP:
100 meter run
6 Hollow Rocks
5 Overhead Squat with Empty Bar or PVC
Good luck to the CFI athletes running the Tough Mudder in Tampa today!
Thanks, David!
Mandy “Vlasse”! Congratulations Mandy! Wonderful, wonderful to see you’ve gotten married.
18:29 RX’d (PR by 9 seconds)
I really pushed myself on the run this time and went unbroken on the situps and hip extensions. Thanks to Holly for pushing me on the run! That girl is fast!
You were highly motivated…its contagious
Overslept for the 9AM class!
Decided I’d make up for it by doing a hero WOD. Folks at MCF said to do the Wittman, so I went with that. Scaled (1 pd / 65# / 12″ because that’s what the company gym had).
13:01 for 5 rds. Converted regret through the quitterbolic pathway into the moto to pump out the last 2 rds at 4:25.
20:54 Rx.