WOD Wed 12-26-12 “Cindy”

Christmas Day -Tues – 12-25-12
December 24, 2012
WOD Thu 12-27-12
December 26, 2012

WOD Wed 12-26-12 “Cindy”

Nope not this Cindy, a different one.  This one is too nice 🙂

Warmup:

750M Row – build into a quality pace for the final 250M
5 minutes targeted squat stretching – address your personal ROM limitations (ankles, hips, hamstrings)
5 minutes with a partner – LAX ball and foam roller “superfriend” mobility work – prep those shoulders for pushups and pullups
 
As a group – perform 2 rounds through:
5 pullups
5 pushups
5 squats
 
WOD: “Cindy”
Max rounds and reps in 20 minutes of:
5 pullups
10 pushups
15 air-squats
 
Post total rounds and reps completed to comments
 
Cool down: Easy row 500M or 150 jumprope singles and shuttle runs
Stretch biceps, lats, quads and make sure you refuel!
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