Monday WOD 20080811

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

10 Sit-ups
10 Good Mornings
Pvc/broomstick Thrusters, 20 reps
20 Jumping Pull-ups/Standing Pulls (See exercises page)

15 Sit-ups
15 Good Mornings
Pvc/broomstick Thrusters, 15 reps
15 Jumping Pull-ups/Standing Pulls

20 Sit-ups
20 Good Mornings
Pvc/Broomstick Thrusters, 10 reps
10 Jumping Pull-ups/Standing Pulls

Post time to comments.

Good mornings are done by standing with the feet shoulder width apart and hinging at the hip until your torso is parallel to the ground. Make sure to keep your natural lumbar curve during the motion. Hands should be kept behind the head.

Thrusters Tri-panel (Win)(Mac)
Jumping Pull-ups