Friday 120831

Warm up: Basic (run)
Skill/Strength: 10 floor sweeper (l,r,center=1) 135#
WOD: " I've fallen and can't get up" 3 rounds of:
50 half sit-ups (curl-ups)
30 sprinter sit ups (l+r=1)
20 v-ups (10# medball if you got it)

Half sit up(curl-ups) - lay flat on your back infront of a wall with legs and arms extended, hands toward the wall. With arms extended you should barely touch the wall, upto an inch away. With a little reach your finger tips will touchthe wall  and you'll feel an extention in your shoulders. Leaving legs extended straight out sit up enough to touch your knees, then lay down and touch the wall. That's one.