Announcements: We will meet in the '62 room and likely move to the Hayes for the WOD depending on how crowded it is.
Equipment required: Wristwatch and MOTIVATION!
Warm-up and instruction: Start your individual warm-up when you arrive and then we will discuss the WOD/demo each movement. Everyone will get a chance to practice each movement before we start.
60 sec. Plank hold (either elbows on the ground or hands - as long as your midline is tight, it doesn't matter)
50 x Jumping jacks (every time your hands touch overhead and return to your hips, that is one rep)
40 x Sit-ups (feet unanchored, otherwise APFT standard)
30 x Air squats (hips below parallel for full range of motion)
20 x Push-ups, hand release (advanced), regular (intermediate), knees (scaled)
10 x Handstand kick-ups (go from standing or kneeling and kick up into a wall-supported handstand position - once your heels and butt touch the wall, lower your legs back to the floor to the standing or kneeling position and repeat)
A helpful way to remember the sequence is the acronym - PJ-SA-PH (PJ was Shot in Afghanistan and got a Purple Heart).
Post number of rounds complete to comments.