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WOD 12-30-12


800 m run

Push ups x 20

Overhead squat x 6

3 rounds for time

Home workout :

Workout: PT Test – max pushup, max sit up, 1 mile run.


Breakdown: Recording each effort, one attempt with unbroken pushups and sit ups. Rest exactly 1 minute between movements. Time yourself on the run.


Standards: Same as above for pushups. Sit ups ? see glossary.? Your sit up set is done when you stop the rhythm and rest on the ground between reps.

Scale: Pushups from knees, sit ups could be 10 inch straight leg raises from the prone position and run ? mile.


Make it more challenging: No rest between movements.