I was relieved to see this WOD after a tough week on the old hands. The Workout:
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of: (I did Pack Scaling at 15,12,9)
GHD Situps
Back Extensions
Time: 7:14
I was aiming around 7 or 8, so I am happy with this time. I had to run about 75m from the row machine to the exercise ball and squat rack I was using for the GHD's and Back extensions. I am unable to do full GHD's and on developer because my body is not used to them. However, my body is able to handle the extension I get from a ball.
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