ayn145The aftermath of Ayn's amazing 11:52 time on Reebok CrossFit Games Open WOD 14.5

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Climb the ropes ten times and accrue 5 min. in handstand.

2. "Willy Deville" In teams of three, three rounds for time Row 750m 45 Bench press 45 Sit-ups

Divide work evenly. All reps must be accomplished before moving to next exercise, e.g., 750m must be rowed before bench pressing begins, 45 bench presses must be completed before sit-ups, etc.

Level III: bodyweight/75% bodyweight bench press, GHD sit-ups Level II: 75%/50% body weight bench press, GHD sit-ups or tuck crunches Level I: 30 bench press, 30 sit-ups

Have fun!