Metcon:
4 Rounds
20 Abmat Situps
Run 400m
20 Hanging Knee Raises
80 Single Under Crossovers
-Feel free to spice it up with GHD situps instead of Abmat situps, and Toes to Bar instead of hanging knee raises
Accessory Work:
5 Rounds for quality
1 min Plank
1 min Sandbag Bear Hug Hold
5 Seated Box Jumps 30/24”
Mobility:
3 min calf/achilles smash per side
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
WOD
5:30PM-6:30PM
WOD
6:30PM-7:30PM
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Andrew Schwoerer
22:49. 50/80 GHD's. Threw in some SU with the crossovers but phased them out in rounds 3 and 4
15
0
Autumn Jarvis
20:40 (some spice : 1/2 GHDs and 1/2 ab mat sit ups)
14
2
Kim Davister
32:50 with spice
Took me until the last round to figure out my crossovers 🫠 the ponytail struggle is real
10
0
LAURIE MARTINEZ
Home Version
Situps on the deck, ran half way around the block & back, Toes to J against the deck railing and mostly SUs and some crossovers :)
10
0
Pamela Gehl
finished after time cap-no idea on time
GHD's and toes to bar
Accessory work done-20" box for seated box jumps.
12
0