In case you missed this weekend's torture on mainsite...
Meet upstairs at 1610 hours.
Warmup:
100 jumping jacks
then partner up and 10 leap frogs, which is one person working. Shoot (or crawl if you must) between your partner's legs, turn around, the partner leans down and puts hands on their thighs, then the working partner jumps over the top of them. It sounds harder than it is.
WOD 1:
Partner up so that one is judging and the other is working. Make is strict.
50 strict pushups in one set for time and exactly correct completion.
No perturbance of the midline. No movement at the hip knee or head.
Use CFJ's article about the pushup as your reference.
WOD 2:
2 rounds SLOWLY of:
20 back extensions
15 hip extensions
10 hip-back extensions
50 GHD sit-ups
Use this video as your reference.
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