Exactly two weeks left for the “FAC”.  I hope everyone has been doing well on their diets and training.

Yesterday was Pooh’s Birthday, he turned 43 in human years.  I’m not sure what that is in bear years, I think like 1,000 years old but we’ll use 43 for the wod.  Happy Birthday Pooh!  Oh and here is Pooh with his hair extensions and his cousin.

Don’t know if you ever saw the movie “Be Cool” but if you did doesn’t Pooh look like the Russian dude that got shot with his new hair?

Workout:

We’ll call this one the “Pooh Booh”

43 Pull ups
43 Push ups
43 Flutter Kicks (4 count)
43 Squats

Rest 3 minutes

43 Pull ups
43 Push ups
43 Flutter kicks (4 count)
43  Squats

Rest 3 minutes

43 Power Clean and Jerk (95lb/55lb)

Score is total time.

Ok now let’s talk a little about Full Range of Motion.  We are all adults so we know exactly what I am talking about.  Please follow full range of motion on the gymnastics portion of the wod.  Don’t be concerned with the time.  Be concerned with the form and full range of motion.  This is what i expect.  Pull ups are chin over the bar to full arm extension.  Push ups are chest and hips to the floor and extended elbows at the top (you know how when you rest in the push  up at the top, well that’s full elbow extension).  Sit ups are shoulder blades to the floor and touch your toes at the top.  Squats are all the way down to hips below the knees at the bottom and full hip extension at the top ( just like when you rest in a standing position, that is full hip extension so stand all the way up at the top.