Coach Dan’s First Class 5:30PM Friday Night!
Strength:
15 Minutes to Find 1 Rep Max Weighted Push Up (4-5 attempts)
WOD:
For Time
150 Push Ups
Anytime Set is Broken – Sprint 150FT.
Broken Set = Anything other than a perfect Push Up
Hips Drop/Knees Touch/No Lockout/Butt Raises/Rest At Bottom=Sprint
Be Honest With Yourselves
*Just in case you needed a reminder on How To Do A Proper Push Up*
Score is Time & Number of Sprint Penalties
EX: 13:44 + 9 Sprints
Saturday 6/30/2012 WOD
Warm Up
Run 1 Mile
3×10 Squats
WOD:
Run 3/4 Mile
75 Air Squats
Run 1/2 Mile
50 Air Squats
Run 1/4 Mile
25 Air Squats