June 27, 2009

Reminder * Saturday morning 8:30 a.m. at CF 864

WOD- Team workout (3 per team)

Run/Walk 400 meters carrying sandbag
(at least one team member has to carry a sandbag)
Once every one on that teams finishes running you can start the following:
100 pushups
200 squats
300 box jumps
400 sits ups
Run/Walk 400 meters carrying sandbag (at least one team member has to carry a sandbag)

FORM - Only quality reps will be counted. Partial or incomplete reps will not count toward your teams total.
Pushups - chin/chest must touch the deck (ground) and arm fully extended at the top of the exercise.
Squats - must go down and touch medicine ball marker and fully opened hips at top of the exercise.
Box Jumps - fully opened hips at top (on box)
Situps - shoulders must come back and touch the mat and all the way up on the top of the exercise.

less than one month (3 or 4 person team)
Run/Walk 400 meters (without sandbag)
50 pushups
100 squats
150 box jumps (or broad jumps)
200 sit ups