Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
I know we have only 2 GH Developers so here's the deal...share if you can.
sub Abmat Situps w/ hands on head (no arm swinging)
Ladies should be at 155lbs for the workout and attempt Rx'd weight only if their max deadlift is above 220. Guys if you don't have a 325 - scale it down.
Good Luck!! Enjoy the day. Stay tuned for Saturday's Offsite Workout. Patty is working on the details.
Great post from San Francisco CrossFit
Get off the IBU