Posted: February 17, 2013 in WOD-Work Out of the Day


WARM UP:  Quarterdeck with Consequences

*high knees 30sec
Squat hold 1 minute
*pushups 30sec
Plank hold 1minute
*flutter kicks 30sec
Leg hold (feet 6″ off ground) 1minute
*Mountain climbers 30sec
Superman hold 1minute

BUY IN:   See above (thank goodness)

STRENGTH: 2:00 minutes total of L sits

(Clock starts when the athlete is in the L sit, clock stops when the
athlete resting, so if the athlete can only hold the L sit for 5 seconds
at a time, then multiple L sits are done to achieve a total of 2


50 squats
25 pushups
50 pistols (or 50 getups)
25 fingertip pushups
50 side lunges
25 knuckle pushups
50 walking lunges
25 diamond pushups

Cash Out: 

100 DU for time


  1. Erica R says:

    Well nothing about that sounds fun! See you in the a.m. 🙂

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