Skill Work:

5 rds as many reps as possible in 45 seconds of:

Anchored sit ups
Hip extension
Rest

WOD

Death by 10 yards:

*With a running clock, the first minute run 10 yrds. The second minute run 20 yrds. Continue adding 10 yrds to the run each minute, go until you are no longer able to complete the distance in the designated time.

Results:

Skills Work

• Aaron Sit Up: 88, Hip Ext: 91 = 179
• Shannon Sit Up: 97, Hip Ext: 93 = 190
• Jolene Sit Up: 132, Hip Ext: 128 = 260
• Miss E Sit Up: 81, Hip Ext: 115 = 196
• Athena Sit Up: 91, Hip Ext: 88 = 179
• Jay Sit Up: 56, Hip Ext: 93 = 149
• Court: Sit Up: 191, Hip Ext: 159 =350

WOD:

• Aaron: 13
• Shannon: 14
• Jolene: 13
• Miss E: 10
• Athena: 12
• Jay:12
• Court: 16

Future stars of the Surge Elite Performance & Fitness Masters Team!