Any way you like – Fri 9.02.16

 In W.O.D.

Strength: 15:00 to find 1 RM Ground to overhead, any way you’d like to complete it

Conditioning: Complete 40-30-20-10 reps for time of:
– Kettlebell Swings (Performance: greather than 53/35#, Fitness: 53/35#, Health: 35-44/18-26#)
– Push Up (Performance: Handstand Push Ups – do 1/2 each round, Fitness: Rx’d, Health: Sub of choice)
– Hollow Rock
– Box Step Ups – total (As high as possible – focus on the hamstring on leg on box)

*16 minute time cap.

For Box Step Ups: Find a platform or box. Keep your feet pointed straight ahead about hip distance apart, simply place one foot fully on the box.   The foot on the box should be set like a Toes Forward Squat, that is weight in the heels and trying to grip the box as much as possible with your big toe.  Dig your heel you have on the box to initiate the Step Up.  IT DOES NOT START WITH THE FOOT ON THE FLOOR, that leg is just there for extra assistance. Lift your body up onto the platform, by tightening your glutes and your abdominal muscles and continuing to dig your heel through the box.  Keep your posture erect and do not let your knee go forward of your toes, or too far inside or outside the foot.

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