physical. 12/13/14

    “I have seen men build… and destroy. I have seen this world, which could be a paradise, reduced to a planet of greed, and fear, and hatred! I have seen humanity with its heritage betrayed! I can stomach no more!” Norrin Radd

    “Crossing the floor”

    Complete 20, 20-yard trips and vary movements as desired in 2-trip intervals.

    Suggestions are:

    Walking lunge (May be used in maximum 4 of the 20 rounds)
    Broad jump
    Burpee broad jump
    Sprint start* (May be used in maximum 4 of the 20 rounds)
    Sled drag/ Sled pull @ BW
    Alligator crawl
    Bear crawl
    Push-up walk**

    ”Drag” = forward, and “Pull” = backward.

    It is expected that path will be chosen based on quality of work, not time to completion; Choose what you need, not what you like to do the most. If rest is needed, keep it short and specific.

    And 10 rounds, on a 1-minute descending clock:

    5 Ab wheel roll-outs or 360 sit-up
    Hollow hold (until time expires)

    Sit-up rounds may be completed separately, or interspersed with crossing the floor rounds. Each and every break in hollow position within the minute = 5 burpees, tallied and completed at the end.

    *Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately resume work.
    **Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground pushup: 3 + 1 = 1.