November 17, 2010

“Rx’d”
One cycle is as many rounds as possible in four minutes of:
* 3 front squats (M:155#/W:105#)
* 5 clapping push-ups
* 7 knees to elbows
Rest two minutes and repeat for a total of four cycles.
OR
“Sx’d”
One cycle is as many rounds as possible in four minutes of:
* 3 front squats (60% of your 1 rep max)
* 5 push-ups
* 7 knees to elbows or GHD sit-ups or Abmat sit-ups
Rest two minutes and repeat for a total of four cycles.
Plus 78 pushups for the 5050 club (pushups completed during the WOD count, of course).
Alternatively, you can complete the “workout” in this video.

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