Today's WOD:

21 Front Squat 155/110 lbs

21 GHD Sit-ups

18 Front Squat 155/110 lbs

18 GHD Sit-ups

15 Front Squat 155/110 lbs

15 GHD Sit-ups

12 Front Squat 155/110 lbs

12 GHD Sit-ups

9 Front Squat 155/110 lbs

9 GHD Sit-ups

6 Front Squat 155/110 lbs

6 GHD Sit-ups

For time.

Warm-up:

1. Samson Stretch
2. Overhead Squat
3. Sit-up
4. Hip/Back Extension
5. Pull-up
6. Dip
7. Air Squat
8. Burgener Warm-up

3 rounds of 10 - 15 reps.

MOD:

Front Squat

GHD Sit-up

Post-WOD:

Pose: Carioca 3x10 in both directions

Roll & Stretch

Morning Crew Results:

Meagan: 21:54 Scaled

David 14:27

Suzanne 22:49

Kevin 27:00 Scaled

John 25:00 Scaled

Terri 16:28 

Afternoon Crew Results:

 Ryan 14:00 Scaled

Dylan 24:55 Scaled

Aaron 20:37 Scaled

Eric 23:35

Chris 19:36 Scaled

Jose 25:12

Kim 19:31 Scaled

Larry 29:20 Scaled

Teresa 32:05 Scaled

Brian 25:31 Scaled

Tyler 30:46 Scaled

Liz 21:56 Scaled