120830

This was a super fun gymnastics based WOD that we thoroughly enjoyed. Thanks CFHQ.

45-30-15:
GHD sit-ups (*1:1 AbMat 20/16)
Hip extension
L-sit
Plank hold

Todd McK- 10:55*
Paige- 13:22*
Juan- 13:22*
Candice- 10:02*
Casey- 12:38*
Jeremy- 13:50*
Sara- 13:45*
T- 10:35*
Teresa- 15:45

Great workout everyone. Good job getting the GHD sit-ups Teresa! This workout took aim at our core and launched an all out assault. Good job holding on through to the end. The word of the day was 'hollow' and both the L sit and Plank hold required a super stable hollow position.

Whether we were moving for reps, or holding for seconds, this workout is a good example of how tough gymnastics are, and why so many people have difficulty with the gymnastic components. Embrace the suck. Practice these holds as well as Ring supports, and Handstands as much as you can.

Thanks for another great day at CFSF.

Rest later.
CFSF