27 September 2016

Aidan enjoying some Birthday Sit-ups as part of his 50th Birthday WOD ...

Aidan enjoying some Birthday Sit-ups as part of his 50th Birthday WOD ...

Article (Video < 1 min): GHD Sit-Up

Warm-up
3 Rounds:
5 Push-ups
10 Sit-Ups
3 Tire Flips

Mobility
Gut Smash (slam ball)
Arm Circles / Hugs
Hamstring: High Kick / March, L-M-R

Metcon
400m Run
100 Push-Up
400m Run
75 Sit-Up
400m Run
50 Tire Flip
400m Run

*** 5 min Time Cap for each movement ***
Rx+: 5 min Push-Up Challenge = 100+
GHD Sit-Ups
Heavy (Dirty) Tire