3/30/12

Warm Up:

100 Jumping Jacks
5 DE (dynamic effort – moving through exercise with maximal speed (controlled!) push up’s every minute for 5 minutes

Push up set up:
Hands placed shoulder width apart
Fingers spread out with index fingers pointing forward and thumbs pointing inward
Shoulders posted on top of the knuckle of the hand
Point your elbows back by trying to turn your hands out
Keep forearms vertical at full extension and flexion
Lower down to chin, chest, and hips touching the ground
Push up through your belly
Maintain hollow body position throughout the entire movement

Xfit WOD:

21-15-9 reps for time of;

Thrusters, (95#/65#)
Burpees
Double Unders

MOD (scaled) 1 (75#/55#)
MOD (scaled) 2 (65#/45#)

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