Sunday WOD 20090712

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

CFOZ version

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

Three rounds for time of:

12 Sit-ups
10 Good Mornings/Supermans

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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. Supermans are done by lying on the ground on you stomach with arms extended in front of you and then raising you knees and chest off the ground with an arched back.