CC WOD 100514 -- SDLHP/GHD/VSR

We practiced back extensions, hip extensions, and glute-ham developer sit ups on the GHD station. Taking time to work on form really benefits me. We did about 30 reps of each. This is an area I an definitely strengthen.

5 rounds of:

• 7 Sumo Dead lift high pull, 135 lbs
• 10 GHD sit ups
• 20 V sit rotations, 45 lbs

10:14. I finished first in my class with Rx'd weight. I could have shaved off about 1 minute of transition time by using a GHD closed to by weights. We were on opposite ends of the gym. Also, I learned that I move faster when I drop the weight between reps of SDLHP.

I finished with 3 rounds of:

• 5 pull ups
• 10 burpees
  

In a 55 lbs weight vest. This was pretty brutal so no ju jitsu for me today.