Pull-ups and "that, is a lot of push-ups.."

***Memorial Day Murph 11 am, BBQ to Follow*** (donate here and get a shirt here)

"Killing the Fat Man: Episode 10" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

Strength: Weighted Pull-ups 5-5-5-3-3-3

WOD Demo with Westlake CrossFit - video [wmv] [mov] [HD mov] 


Complete for time:
Level 1 75 Elevated Push-ups waist height
Level 2 100 Elevated Push-ups Knee height
Level 3 75 Legit Push-ups
Rx: 150 Legit Push Ups

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and needto rest on the ground, a penalty is counted and a 40 yard sprint must be completed.
**Legit Push-ups are when your chest, not your abs touch the ground and nothing else. No hips, or thighs on ground if you want it to be consider legit. We'd also rather see you go elevated push-ups on a box or bar then seeing you snake off the ground. And of course lock out your elbows at the top. 

Don't forget to register for Memorial Day Murph! www.memorialdaymurph.com 

Training Camp 'Foxtrot' begins tonight at 7pm, there are only 2 slots left.