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“210309”

Main Site Daily WOD

690 33
  • 7 Rounds for Time
  • 15 GHD Sit-Ups
  • 15 Back Extensions
  • 10 Thrusters (135/95 lb)
  • 10 Clean-and-Jerks (135/95 lb)

With a running clock, complete the 7 rounds of the prescribed work in the order written as fast as possible (“For Time“).

Score is the time on the clock when the last round of the Clean-and-Jerks is completed.

Scaling Options

Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds. Newer athletes should reduce the total volume and avoid the GHD.

Intermediate
7 Rounds for Time
10 GHD Sit-Ups
10 Back Extensions
10 Thrusters (115/75 lb)
10 Clean-and-Jerks (115/75 lb)

Beginner
5
Rounds for Time
10 Sit-Ups
10 Unweighted Good Mornings
7 Thrusters (55/35 lb)
10 Clean and Push Presses (55/35 lb)


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