Tuesday 100504

"No student ever attains very eminent success by simply doing what is required of him; it is the amount and excellence of what is over and above the required, that determines the greatness of ultimate distinction."
- Charles Kendall Adams

Warm-up:
As usual

WOD:
For time:
Run 200m
21 Push-ups
21 Sit-ups
Run 400m
15 Push-ups
15 Sit-ups
Run 800m
9 Push-ups
9 Sit-ups

*Push-ups are chest and thighs to ground (must happen simultaneously), with full lock-out at the top at 11x1 pacing
*Sit-ups are feet anchored, with hands at ears/behind head. Shoulder blades touching the ground at the bottom, elbows touching knees at the top

Post times to comments.

Note: '11x1' pacing, or anything similar: The first number is the number of seconds it should take you to get to the bottom of a movement (in this case, the bottom of the push-up). The second number is the number of seconds you hold at the bottom. The third number is the number of seconds it should take you to get to the top of a movement (in this case, the top locked-out position of the push-up). When there is an 'x' instead of a number, it means the focus is on driving upward as fast as possible. Finally, the fourth number is the number of seconds you hold in the top position of a movement.
So, for these push-ups, you should drive upwards to the top position as fast as possible, hold for one second, descend to the bottom position for one second, hold for one second, and repeat, driving back upward as fast as possible.
If you have any questions, post them to the comments and I'll answer them!