5/14 WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Well, I did the first round of glute-ham situps pretty close to ROM, alternating arms and touching the ground. 2nd set was no arms down and just below parallel. Last three sets were on a heavy bag on the floor with feet anchored. I would touch my head to the floor. Extensions were all full ROM. Tired core, that's for sure. Will definitely feel this one over the next few days. 19:03

The newbs were in for the final day of their 5 day cycle. Way to go! Had them do the following:

7 Rounds
Sumo Deadlift High Pull, 10 reps
Box Dips, 10 reps

TWay said, "Is that all we're doing?" I warned her the last time she said that she nearly tasted her dinner a second time. Afterwards she agreed that it was a hard workout. Unelastigirl said, "When are we going to do some cardio?" I'm trying to break the strength/cardio separate training mentality. Did you work as hard as you could? Yes. Okay then, you did cardio...

TWay - 9:11 20# SDHP, 24" box dips
Unelastigirl - 7:27 18# SDHP, 18" box dips

Two well earned days off for them. Now gotta start dialing in the food part...