WOD 090925 -- squat cleans and GHD Sit-ups

Warm up: 3 rounds of:

• arm circles, jumping jacks
• Samson strech
• inch worm
• 10 push ups
  
• 10 overhead squats (45 lbs)
• 10 straight leg dead lifts (45 lbs)
• 10 swings (35 lbs)
• 10 pull ups
• 10 dips
  

Ran 1 mile, 7:51.

For time:

• 135 lb Squat clean, 10 reps
• 50 GHD Sit-ups
• 135 lb Squat clean, 8 reps
• 40 GHD Sit-ups
• 135 lb Squat clean, 6 reps
• 30 GHD Sit-ups
• 135 lb Squat clean, 4 reps
• 20 GHD Sit-ups
• 135 lb Squat clean, 2 reps
• 10 GHD Sit-ups

Scaled to:

• 135 lb Squat clean, 10 reps
• 20GHD Sit-ups
• 135 lb Squat clean, 8 reps
• 16GHD Sit-ups
• 135 lb Squat clean, 6 reps
• 12 GHD Sit-ups
• 135 lb Squat clean, 4 reps
• 8 GHD Sit-ups
• 135 lb Squat clean, 2 reps
• 4 GHD Sit-ups

18 minutes