Warm-up: 5 minutes of the following: 5 abmat sit-ups, 5 barbell good mornings, 50 meter overhead barbell run Workout: Three rounds for time of: 50 pound dumbbell Waiter walk, 100 meters, Right arm 30 GHD Sit-ups 50 pound dumbbell Waiter walk, 100 meters, Left arm 30 Back extensions Powerlifting: 3 x 10 hip extensions 3 x 10 GHD sit-ups Max Effort high bar, narrow stance, back squat 3 x 15 reverse hypers 3 x 10 Partner assisted glute ham raises 2 x 100 meter backward sled drag (fully recover between efforts) WOD Demo with Bill Grundler, Justin Judkins and Ben Hollingshaus – video [wmv] [mov] Kevin Montoya on today’s WOD – video [wmv] [mov]
