140809

Thirty minutes is a long time. Good job holding on tightly to the end. The only way out was through.

30:00 AMRAP
Walking lunges, 12 steps
15 GHD sit-ups ("mix abmat 3:1 20/16)
15 Hip extensions
5 Muscle-ups (*3:3 ^mix)

Todd- 5 + 27*
JJ- 4 + 57*
Russell- Rx  5 + 22
Caitlin- 3 + 44"^
Tommy- 4 + 57"*
Jeremy- 4 + 42"*
T- Rx  5 + 42

Good job everyone. At any scale this was a beast. However, we did have a lot more Muscle-ups, and GHD sit-ups than before. Continue practicing these. In the warm-up, every fifth Pull-up is a Muscle-up. With Abmat sit-ups, perform half on the GHD.

This stretched out like bad Jersey shore taffy. As usual, pace was key, then it's over just as quickly as it began- you're lying there in a pool of sweat, too tired to squirm. Pure bliss. Remember to clean up your sweat angel.

We get a rest until Monday. Be ready.

Thanks for another great day at CFSF.

CFSF