Tuesday, December 20, 2016

 In WOD

Warm Up:  3 Rounds

20 KettleBell Swings 53/35

10 Overhead Walking Lunges 25/10 Weight Plate

5 Strict Pull Ups/Chin Ups

Weightlifting:  Overhead Squats

5 X 3 @ 60%

3 X 2 @ 65%

2 X 1 @ 75%

Strength:  Single Arm Dumbbell Rows

2 X 10 Each Side (AHAP)

Gymnastics:  Mobility

WOD:  “Half Cindy”

10 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Score=Total Reps

 

Recent Posts