20 slow controlled squats
10 GHD Hip Extensions
10 GHD Situps
10 Knees to Elbows
10 PVC Sumo Deadlift High Pull (SDHP)
10 empty bar SDHP
10 SDHP (95#/65#)
3 rounds for total working time (i.e. subtract the rest time to get your score)
15 x SDHP (115#/85#)
10 Jumping Squats
7 Knees to Elbows
Rest 2 minutes
SDHP: bar must reach chin level. Cannot drop weight from top. Cannot dip under weight (must catch with full knee and hip extension.)
Jumping Squats: Depth below parallel. Hands must be clasped behind head. Feet must leave the ground. Hips and knees must open fully at top.
Knees to Elbows: Knees must touch ELBOWS (not triceps or armpits). Kipping is OK.
9 AMers Eric, Emily and Kevin pound out some KTEs
Their attempt to avoid a “special” WOD succeeded, but they can’t avoid public recognition. Congrats to Jim and Diane on their 16th Anniversary!!!
We have a few Diabetics (T1 and 2) at CFHR. Checkout this GREAT post by Robb Wolf about the efficacy of wise fitness protocols (and paleo) in the management of Type 1 Diabetes.