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This one did not follow the theory at all. But it delivered! Thanks CFHQ.

7 rounds:
15 GHD sit-ups (*2:1 Loaded sit-up, 20/16)
15 Back extensions
135 pound Thruster,10 reps
135 pound Clean & jerk, 10 reps

Todd McK- 65*  40:33
Paul M- 95  42:58
Carrie- 45  33:17
Holley- 35*  39:52
John- 95* 40:18
Tammy- 55  32:36
Cole- 65*  33:34
Dave- 75  38:47
Kathryn- 55  32:36
Paul- (4) 95*  27:00
Candice- 45  42:28
Casey- (5) 95  33:02
Caitlin- (4) 45*  17:56
Tommy- (4) 65*  21:30
Russell- 135*  42:58
Quincy- (4) 75  25:35
Abby- 55  31:29
Todd- Rx  43:08
Teresa- 55  27:13

Great job everybody. A few people came close to getting this Rx'd, but only one guy did. Outstanding workout Todd O! More super strong fuel for everyone. Thanks.

This is a pretty high volume session. Staying in the "here and now" instead of how much you have work you still have left is key. Chip away, and pace.

We talked in-depth about a few things that have to take place while performing the GHD sit-up. Thanks for hitting those targets- after all, you have to live with this body the rest of your life. Let CrossFit help build it up, not tear it down.

www.cindystable.com

Thanks for another great day at CFSF. Thanks for the strong fuel and good times.

Expect more form yourself.
CFSF