Warm up:
500m row, 24 walking lunges, 15 sit ups, 15 back extensions, 3 ring rows, 3 ring dips
WOD:
30min AMRAP:
12 walking lunges
15 GHD sit ups (ab mat)
15 hip extensions (back extensions on ab mat)
5 MU (3 ring row + 3 ring dip (green/red/knees) = 1 MU)
5 rds + lunges, sit ups, hip extensions and 2.5 MU
Messed around a bit trying to sub the hip extensions, wound up doing just backs on the ab mat. Ring dips pretty much killed me- the third one on pretty much every set was rough. Definitely need to keep working on building up those triceps.
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