3/14/12

Warm Up:

Samson stretch 3x’s per leg
Hollow hold (30 secs, 1 minute, 30 secs)
Plank hold (30 secs, 1 minute, 30 secs)
25 sit ups
Please watch the push up video below to understand the push up set up and why a hollow hold is important.

PushUpDemo

Xfit WOD:

3 rounds for time;

50 push ups
75 air squats
100 DU’s (3:1 single skippers)

Once everyone is finished we’ll max effort the following;

1 round of;
10 power cleans (95#/65#) scaled (65#/45#)
20 push presses (95#/65#) scaled (65#/45#)
30 slam balls (20#)

Equipment needed;
mats
WOD #1
jumps ropes
WOD #2
all 4 slam balls
4 Olympic bars
4 25lb plates
4 10lb plates

Post time from WOD’s to comments.