Wednesday, 9/25/2013

Warm up:  100 calorie row, or 150 calorie air dyne
                  then 3 rounds of:
                   -5 strict pull ups
                   -5 burpees
                   -10 ghd sit ups
                   -10 walking lunge steps

Strength:  None

WOD:  For time:
             -150 Push ups
             Every time plank is broken do 20 double unders.
             Then
             -50 Knees to elbows
             Every time you break do 5 burpees.

Have someone else judge your push ups if possible.  They can tell you when you lose form.  Make sure to still touch your chest at the bottom and FULLY LOCK OUT ELBOWS at the top.

Be strict on the knees to elbows.  When you cannot get your knees up, come off the bar and start burpees.

Post time and # of double unders and burpees.