Monday February 25th 2013

PumpFit plank

WOD

Prep…
500 Meter row
5 min – ladder drills
5 min – handstand practice
5 min – mobility (hips + receiving position)

A. Build to a challenging high (hip crease)  hang full clean
– Work on position and speed from the high hang position

B. 30-25-20-15-10-5 reps of:
Pull-up
push-up
Air squat

Weekly Member Challenge # 11
2 min Max reps 20″ box jumps
– Hip and knees must come to full extension while on the box. Score is total number of reps.