Thursday 1/7

Skill of the day: Double unders
Skill task: 4rds- amrap in 30sec w/ 30sec rest

WOD: Five Rounds for time
30 GHD sit ups
25 back extensions

The Porch:
4 rounds
30 GHD sit ups
25 back extensions

Pack:
4 rounds
20 GHD sit ups (limit range of motion unless you are accustomed to this excercise)

15 back extensions

Puppies:
3 rounds
10 GHD sit ups (to parallel)
10 back extensions

Buttercups:
3 rounds
5 GHD sit ups (to parallel)
10 back extensions

Be careful with the GHD's folks. If you're not used to them, SCALE! Its a bummer when it hurts to laugh!

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