Tuesday 12/17/2013 WOD
Warm up
3 rounds of “CINDY”
5 strict pull ups
10 Pull ups
15 Air Squats
-15 Double Unders between movements-
Perform 3 singles then attempt a double. Do not exceed more than 5 attempts.
Strength/Skill
In 20 Mins
find a 10 RM Front Squat
10-10-10-10
Training(Met-Con)
2 Rounds
1000 Meter row
50 air Squats
25 Pull ups
Scale options : scale pull ups with bands/ perform 15 Rings or 5 negatives
2013 12 16
#205 – 10 rep Max. PR.
WOD – 15:20RX
165# – 10 rep max PR
wod – 14:48 RX
125# 10 RM Front Squat (PR)
17:25 (ish) Rx
110# 10 RM PR
19:33 (pullups w/blue band)