physical. 03/14/14

    Wayne. Band crawl.
    Wayne. Band crawl (2011).

    8 2-count Turkish Get-up* @ 30% of 1RM
    1 minute rest
    6 Turkish Get-up (Standard) @ 60% of 1RM
    1 minute rest
    4 Turkish Get-up (Standard) @ 90% of 1RM

    Switch arms as desired in each round.

    Rest as needed, then:

    WB Benchmark

    Feel Your Pain3:28 (Suicidal TendenciesJoin The Army)

    10 Band crawls
    5 Push-up (Chest to ground, elbows locked @ top)

    Count rounds and half-rounds completed in 3:28

    And then, 5 fast rounds of:

    :45 sec. Airdyne @ 75%
    90 High-knee jumprope

    *Our 2-count TGU helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (There are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.