WOD for Sunday 081113 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Strength:
Make up any missed strength segment from the past week

Conditioning:
“Cindy”
Do the following time segments of 5 pullups, 10 pushups, 15 air squats, each followed by 2 minute rest.
8 minutes
6 minutes
4 minutes
2 minutes

Post Strength Work and Workout Time to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week

The conditioning workout is a play on the Strength & Conditioning Benchmark WOD, “Cindy”.  Rather than the traditional 20 minute AMRAP format, you will complete 4 AMRAPs of different times with a 2 minute rest between each.  You can scale this workout up as follows:  5 Chest to Bar Pullups, 10 Ring Dips, 15 Goblet Squats (52/35). 

OPEN GYM today from 10am-12pm!