Tuesday, May 28, 2013

May 29

Centurions Don't forget we are taking orders for the Shorts. We need 30 orders, once we get 30 orders we can collect money and place the order. Thank you for your continued support. 
CCF-FH trainers 

Warm Up:
row 500m (write your time down)
10x pull ups
10x ghd
1 rope climb
10x walking lunges with pvc overhead
10x push ups
10x air squats
Camille showing a Good Air squat. she is solid! 

Wod 
10 rft
10x Burpees
25x air squats. 

**air squat**

  1. weight in heels
  2. good lumbar curve
  3. chest up
  4. butt travels back and down
  5. hip crease is below parallel. 
  6. you should be able to wiggle your toes at the bottom. 

3 comments:

Unknown said...

Just for the sake of accountability (I couldn't attend today!) I did the wod at home with a total time of 19:02, I know not the best time, but really focused on good form for the squats and went as low as my body allowed it....see you tomorrow champs!

Unknown said...

18:12 finished @ home.

Unknown said...

15:50 time Loved this WOD!