Skill/Strength
40 yard dash
(530am class: fastest 500m Row)
WOD
For Time:
150 Pushups
If you rest in any position besides a strict plank, both hands on floor, arms locked out, you must run 50 meters before resuming your Pushups. 50 meter penalty is issued for any kipping, down-dog or cobra resting, changing of foot or hand positions, shaking out arms, chest resting on ground, head bobbing, dropping to knees, not getting full range of motion.
Full range of motion is body in strict plank, feet no more than 1 foot apart. Start with arms fully locked out. Athletes hands cannot be placed wider than 2" outside shoulder width. Athletes lower body in strict plank until chest and hips touch the ground, and immediately return in a strict plank until elbows are fully locked out. There is NO hand release at the bottom of the pushup.
I had to actually mentally visualize what all this meant atleast 3 times (read WOD penalty and desciption 5 times) to understand what it is... Holly Molly!!! Good Luck to me!!
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