Wednesday January 8, 2014

Fitness:

1.   Back Lever 4 x 10 sec holds

2.  For Time:

Walking Lunge 100ft

18 Pull-ups

Walking Lunge 100ft

15 Pull-ups

Walking Lunge 100ft

12 Pull-ups

Walking Lunge 100ft

9 Pull-ups

*Scaled Options:  Walking Lunges (50ft) each time - Pull up 15,12,9,6 (NO BANDS - ring rows to scale)

Performance:

1.   Back Lever 4 x 10 sec holds

2.  For Time:

Same as Fitness except - 75ft of weighted walking lunges each round (45/25)

-Make sure on your lunges that you knee DOES NOT travel in front of your foot.  If that means you have to slow down to perform a perfect lunge then do so.  Do Not compromise form for time. -