Friday WOD

Complete as many rounds as possible 20 minutes of:
15 Double-unders (sub. over and back on the pallalettes)
15 GHD Sit-ups (sub. toes to bar, wt’d abmat situps)
15 Back extensions

Post rounds completed to comments.

Cory put's his back into. Not recommended, but last rep who's looking.

Cory put’s his back into. Not recommended, but last rep who’s looking.

This entry was posted on Thursday, November 26th, 2009 at 8:52 pmand is filed under Workout of the Day. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

6 Responses to “Friday WOD”

  • Coach A Says:
    November 27th, 2009 at 8:57 am

    Tony and Steph…what are we doing of the endurance site today? Coach A. I think i will do 40/20×5 c2.

    Reply
  • dina Says:
    November 27th, 2009 at 9:35 am

    Happy Black Friday everyone!!! Hate that I won’t be there to work out with you!!! Hope you have a great morning! See you tomorrow!!!

    Reply
  • coacha Says:
    November 27th, 2009 at 11:14 am

    Coach A…DU, toes to bar, RDL’s…7 rounds. Had to adjust to the globo gym standards.

    Reply
  • StephanieD Says:
    November 27th, 2009 at 11:22 am

    Coach A- Tony did the 40/20 x5 on the c2 after the wod today – 1008m total distance. I am taking the endurance wod off today after murph. Back at it tomorrow.

    Reply
  • Cory Says:
    November 27th, 2009 at 7:53 pm

    Great work 6 am. After Murph I wanted a rest day. Well, that didn’t happen. Awesome work Matt D once again with 13rnds. My DU’s held back to 10 today. Have a good weekend everyone. Oh yeah, I thought you were going to show up again today Jeff. I guess Rose talked you into coming in later.

    Reply
  • Megs Says:
    November 28th, 2009 at 12:18 pm

    Nice job yesterday morning firebreathers. Missed you all for the workout this morning. Just not the same…

    Reply

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