110113 GHD situps / Push Jerks

Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored, 5 decline situps,  15 abmat back extentions, samson stretch, 5 push press @ 7kg, 3 x 16kg

Chin up challenge - blue band @ pin 3 x 1-1-1-1-2

110113 GHD situps / Push Jerks

Five rounds of:
10 Sit-ups - 1st round was delcline bench the rest were Abmat unachored
5 Push jerk - 16kg / 35lb (1st round and 3 of the 2nd were push press = DOH! then the rest were push jerks)

Done in 5.31 mins
Splits:- 1.15, 1.04, 1.02, 1.03, 1.04

Great wod - loved it - def need to up the scaling next time!

C/O practice cleans ready for Elizabeth 7kg x 10, back squat 7kg x 10, air squats x 5-5-5-5-5-5