4/13/12

Warm Up:

Samson stretch 2/leg
50 jumping jacks
Skills test – L-sit hold (you get 2 attempts to post your longest hold)

Prescription:
Hands on bars with knuckles facing out
Shoulder posted on top of the thumb
Point your elbows back by trying to turn your hands out
Lift legs up in front of you until the toes are above hip level and hold
Allow body to tilt back to balance

Xfit WOD:

Death by;

Sumo Deadlift High Pull (95#/65#)
&
Box Jumps (20″/16″)

With a continuous running clock do 1 Sumo Deadlift High Pull and 1 box jump the first minute, 2 Sumo Deadlift High Pulls and 2 box jumps the second minute, 3 Sumo’s and 3 box jumps the third minute…. continuing as long as you are able. Because it’s Friday the 13th, a penalty is issued if you can’t complete 13 SDHP’s and 13 box jumps within 1 minute. Broad jump at least 4 feet 5 times for each minute less than 13 minutes. For example, if you run out of time in round 10 you’ll need to jump 15 times (13 minus 10 = 3, 5 broad jumps times 3 = 15.

MOD #1 (75#/55#)
No MOD to box jump height

Post total rounds to comments.