Wod Sunday 7/31/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements

3.     Wod:

 What’s Your Name

Teams of 2 10k row for time.  Switch every 500m

Perform 1 round of Cindy while waiting to row.

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

Each athlete will row 5 k and will do 10 rounds of Cindy.

Rep scales for Cindy:

  1. 4,8,12
  2. 3,6,9
  3. 2,4,6

*Scale pull-ups to ring rows if needed

Sandy

Sandy

 

 

 

 

 

 

 

 

 

 

 

Cash out: 

 

Foam roll 5 minutes

 

Posted in WOD

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