130318

This was another great workout from CFHQ. Thanks! 

3 rounds:
500 meter row
20 GHD sit-ups (*3:1 abmat sub)
15' rope climb, 2 ascents (^3:1 rope sub)

John- Rx  13:10
Richard- 18:09 *^
Lynde- 20:25 *
Teresa- 17:31 *^
Jolie- 20:00 *^ (400m run)
Casey- Rx  15:47
Brad- 18:07 *^
T- Rx  13:40

The substitutions were worse than the exercises themselves.... Learn that brake, HIT THE ROPES! Same thing with the GHD sit-ups, add some in with your warm up in place of abmat sit-ups. Embrace the suck.

http://www.mobilitywod.blogspot.com/

Thanks for another great day at CFSF.