Tuesday 12.01.15 – How fit are you?

 In W.O.D.

Skill:  How fit are you test:
– 400m Med. Ball Run (20/14#)
– Max. Push Ups (chest to deck)
– Max. Pull Ups (strict)
– Tabata Squats

*Record your numbers and provide them to your coach.  Your coach will enter the numbers into our “fitness calculator” and provide you a number.  Keep that number, we will use it again.

Conditioning:  “Power Annie”.  Time Cap 10:00.
– 10 Power Cleans (55-65% max Power Clean)
– 50 Double Unders (Health:  50 steps jump rope run in place)
– 50 Sit Ups
– 8 Power Cleans
– 40 Double Unders
– 40 Sit Ups
– 6 Power Cleans
– 30 Double Unders
– 30 Sit Ups
– 4 Power Cleans
– 20 Double Unders
– 20 Sit Ups
– 2 Power Cleans
– 10 Double Unders
– 10 Sit Ups

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