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Thursday 12/29/16 WOD

Metcon:

I did this one on vacation with 400m runs and 50 Air Squats instead of pull-ups. To scale this do the second workout. If you really want to get those abs screaming do the first one. Have fun!

4 Rounds

500m Row

12 Strict Pull-ups

100-75-50-25

Sit-ups

Flutter Kicks

Leg Lifts

OR

3 Rounds

500m Row

12 Strict Pull-ups

90-60-30

Sit-ups

Flutter Kicks

Leg Lifts

*20 minute cut-off. Each round has a 500m Row and 12 Strict pull-ups, sit-ups/flutter kicks/leg lifts all go down by 30 each round(or 25 if your doing the 4 rounder). Flutter kicks are performed by lifting the legs off the ground about 6 inches and then kicking up and down with straight legs while the feet remain elevated off the ground and are counted every time both legs kick, so I would count every time one of my legs goes down or up as one and continue that way, it’s not right leg kick, left leg kick 2, it’s right leg kick left leg kick 1. Leg lifts are when both legs are raised together until legs are perpendicular to the ground lower them back to the ground trying not to “bounce” them off the ground. Both flutter kicks and leg lifts may be performed with hands under your butt so you can maintain that hollow body position, low back should remain in contact with the ground at all times.*