WOD 011713

WORKOUT

7 RFT

• 7 Air Squats
• 7 Plyo-Squats
• 7 Burpees
• 7 Plyo-Burpees
• 7 Push Ups
• 7 Plyo-Push ups
• 7 Crunches
• 7 Reverse Crunches
• 30m Frog Hops

FOCAL POINTS 

1)  Fully engage the hips on the squats.
2)  Open the chest on the burpees.
3)  Think "BIG CHEST" on the push ups.
4)  Flex and hold the "CRUNCH" part of each crunch for a 2-count to ensure full engagement of the abdominals.
5)  Engage the hips during the Frog Hops to ensure total explosive power and to receive the force of your feet impacting the floor.
6)  If you need a breather, take it, but make it quick and GET BACK TO WORK!!!