Fundamentals

I would like to give an example of the air squat.  This is one of the building blocks of great fitness.  If you develop a good squat as a building block you will have great success on the other more advanced exercises.  The squat is something that every person performs daily.  IE sitting in a chair.  Below is a good example of how to preform the air squat.

The WOD: complete as many rounds as possible in 20:00

15 Pull-ups  (Transition to the jumping pull-up if you are unable to do pull-ups.  Just ensure you elbows are fully extended in the down position and you chin is above the bar in the up position.)

30 Push-ups

45 Squats (GOOD FORM)

Ready GO

Rounds complete:  Steve:  5 RNDs + 15 pull-ups, 30 push-ups (This was horrible)

                            Cheri:  5 RNDs 

Yes that is me passed out on the floor