10/29/09 WOD

Warm Up

30 Double Unders

Dead Lifts

WOD: Black Jack

Each Pair = 21

For time:

20 Push-Ups, 1 Sit-Up

19 Push-Ups, 2 Sit-Ups

18 Push-Ups, 3 Sit-Up

17 Push-Ups, 4 Sit-Ups

16 Push-Ups, 5 Sit-Ups

15 Push-Ups, 6 Sit-Ups

14 Push-Ups, 7 Sit-Ups

13 Push-Ups, 8 Sit-Ups

12 Push-Ups, 9 Sit-Ups

etc....

4 Push-Ups, 17 Sit-Ups

3 Push-Ups, 18 Sit-Ups

2 Push-Ups, 19 Sit-Ups

1 Push-Up, 20 Sit-Ups

SCALE AS NEEDED. Remember, push-ups are chest to ground and arms fully locked-out at the top -- ain't no half-steppin' at King CF! Standards are the same even when you're on your knees.