Wednesday December 26th

Warm up,
6 minutes Emom as a class
Even Minutes Row 30 seconds
Odd 20 air squats.. perfect air squats

Front squats 5 sets of 5
This needs to be heavier than your sets of 7 last week.
85-90 percent of 1 rm. 5 sets at that heavy weight. 3-4 warm up sets.

WOD- *Instead of ghd do toes to bar or sit ups.
7 2-minute rounds of:
20-cal. row
Max rep GHD sit-ups

There is no rest between rounds.

Scroll for scaling options.
Post total number of sit-ups completed to comments.

CrossFit WOD 180612 Tips With Rory McKernan
• Read: The Glute-Ham Developer Sit-Up

The row portion should be completed in about 1 minute, allowing the second minute to be used to accumulate sit-ups. Reduce the calories if needed. Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
7 2-minute rounds of:
16-cal. row
Max rep GHD sit-ups, to parallel

There is no rest between rounds.

Beginner Option
5 2-minute rounds of:
12-cal. row
Max rep sit-ups

There is no rest between rounds.