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
Make up any missed strength segment from the past week
Do the following time segments of 5 pullups, 10 pushups, 15 air squats, each followed by 2 minute rest.
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!