Tuesday, 10/9/2013

Warm up:  Sally (CD is in the cd player)  Turn the cd on and go with the song.
                  -Air Squats:  On "Sally Down", go down and hold a strict squat position until you here "Bring Sally Up".  Do this for the duration of the song.
                  Rest for one song approx 3:20 Seconds
                   -Push ups:  On "Bring Sally Down" go down, touch chest to the floor without allowing hips or knees to touch until you hear "Bring Sally Up" Get as far through the song as you can!
                   No Rest
                    -Ab Mat sit ups

Song will play 4 times.

Strength:  None

WOD:  25-20-15-10-5 unbroken sets for time of:
              -Wall Balls 20#/8-10#
              -Box Jumps 24"20"

Post time.