Bounding

Every Minute on the minute for 10 minutes:

Perform 2 Good Mornings, adjust weight as needed

Rest, then perform

For time:

200 Box Jumps, 24"/20"

If you take a break of any kind, please enjoy 25 sit ups

I had set this goal of under 16 mins. I was super pleased to have done in over a minute less than the goal I had set. My ass and calves are still burning from this one. The standard was the use of bounding so that you use the bouncing momentum to continuously bouncing off the ground on top of the box. I sound like a retard explaining it. Here is how I broke up the work:

22-44-65-86-111-129-162

For a a grand total of 150 sit ups. My abs are sore as well. 

The good mornings fucked my hamstring ups good. Not in a bad way, but Im just really really sore. I sound destroyed don't I?

Rich and full

Three rounds for time of:

50 pound dumbbell Waiter walk, 100 meters, Right arm

30 GHD AB-Mat Sit ups

50 pound dumbbell Waiter walk, 100 meters, Left arm

30 Back Extensions  Good Mornings 28#s

Final time- 22:35

It didn't feel like 22mins. It felt like it went by fast. I didn't run with the DB over my head. 25#s was fuckin' heavy... and I was feeling it in my back, esp after the Good mornings. All I kept thinking about was not effing up my back. So I was careful and deliberate in all my movements.