21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
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Haley Busbey
Front Squat Good/Bad Bi-panel...[wmv][mov]
ISAIAH 52:7
“HOW BEAUTIFUL ON THE MOUNTIAN ARE THE FEET OF THOSE WHO BRING GOOD NEWS OF PEACE AND SALVATION, THE NEWS THAT THE GOD OF ISRAEL REIGNS!”
4 comments:
SCALED WOD
courtesy of CrossFit Kids
Big Dawgs:
As Rx’d
(Big Dawgs if you don’t regularly do high rep GHD sit ups then guess what, today your not a Big Dawg. If you have heard Coaches hairy cantaloupe story you understand, if you haven’t you are warned, don’t be pigheaded, this can hurt you.)
Women 135
The Porch:
21-15-9-3 rep rounds of:
185 pound Front squat
GHD Sit-up
-or-
21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat
GHD Sit-up
(If you do not do GHD sit ups regularly then sub regular sit ups. If you have heard Coaches hairy cantaloupe story you understand, if you haven’t you are warned, don’t be pigheaded, this can hurt you.)
Pack:
21-15-9-3 rep rounds of:
135 pound Front squat
GHD Sit-up
women - 95#
(If you do not do GHD sit ups regularly then sub regular sit ups. If you have heard Coaches hairy cantaloupe story you understand, if you haven’t you are warned, don’t be pigheaded, this can hurt you.)
Puppies:
21-15-9-3 rep rounds of:
45-55 pound Front squat
Sit-up
Buttercups:
15-9-3 rep rounds of:
15-25 pound Front squat
Sit-up
21-15-9-6-3
Haley #45 - 4:59
Katie #35 - 5:30
Jose 6:47
21-15-9-3
135 pound Front Squat
Sit-up
Carlos 13:19
12-18-15-12-9-6-3
95 pound Front Squat
Sit-up
Amber 9:55
21-18-15-12-9-6-3
#95 Front Squats
GHD Sit-ups
Drew 9:55
21-18-15-12-9-6-3
#115 OHS
Abmat Sit-ups
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