Thursday, August 5, 2010

Friday August 6 2010

Warm up:
3 min out 3 min back
Review Standards for Wod


With a witness perform 1, 2 or 3 rounds of:
15 Pull Ups
15 Push Ups
15KB's 20/16
15 Lunges
15 Squats
15 Burpies

Pull Ups - Must be chin over bar
Push Ups - Chest to ground. Must unload in the bottom by lifting hands from ground.
K2E Knees must make contact with elbows
Lunges- Knee of rear leg must touch ground, arms may not touch legs.
Squats - Butt makes contact with ball or hip below knee cap
Burpies - Chest to ground, arms vertically clapping overhead, feet off the ground.

1 comment:

  1. Nice work everyone! Good solid and honest effort. Shout out to Connor. The boy kicked the crap out of this one.