Great WODs today. But when aren’t the WODs great? 🙂 Lots of balance overhead for everyone!! A Waiter Walk is a new one for us but as always we are training our CFitters to be prepared for anything. Our CFitters can always move on to restaurant server positions should their career not work out for them. 🙂
KB Class WOD: 5 Rounds for Time:
KB Thrusters (5 R/5 L) 20 Double Unders
CF Class WOD: Three rounds for time of: 50/35 pound dumbbell Waiter walk, 100 meters, Right arm 30 GHD Sit-ups 50/35 pound dumbbell Waiter walk, 100 meters, Left arm 30 Hip extensions
** Remember GHD sit ups are one of the four exercises commonly associated with Rhabdo. If you do not do GHD sit ups on a regular basis then today you need to sub regular sit ups. This is serious you DO NOT want to end up in the hospital because you wanted to prove you were tough.