4/4/12

Warm Up:

3 rounds of;
10 hollow rocks
10 plank-to-elbows
10 supermans
Forward and backward running

Xfit WOD:

Two WOD’s will be performed, half the group WOD #1 the other half WOD #2. Once each athlete has finished their first WOD the groups will rotate and start the other WOD.

WOD #1;

Complete for time:

150 Push Up’s

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do 21 DU’s (84 single skips). Once the penalty is completed continue with the push up’s.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and 21 DU’s (84 single skips) must be completed.

Post times and number of penalties to comments.

WOD #2;

Slam balls (Men 75x’s/Women 50x’s)
100 BW squats (if you need to rest it must be in the bottom position of the squat)
150 sit up’s (holding 10# plate) NO RESTING!

Post time to comments.