Warm-up:
Row 400m
3×10 Spiderman Lunges, Pass Throughs, and Jump Squats with hands behind head
Roll Out 4 minutes with Lax Ball. Hit the tight bits around the hips.
WOD: “Cindy” 20 Minutes AMRAP
5 Pull-ups
10 Push-ups
15 Squats
Stretch:
Death Stretch 2 min each side
Hand Behind Head Shoulder Stretch 2 min each side
Adductor Stretch on wall 2 min
Nothing like waking up early and meeting up with a great group of friends and an original nasty girl WOD!
It was tough but with some great coaching from Jeff and a few hand tears we all made it through.
20rds + 13 = 613 reps! Were else are you going to get that much work done in 20mins?
Ditto Sean!!
good people! good times!
17 rds + 15 reps. I was trying to keep up with Jon.
So incredibly bummed “Cindy” came up on a rest morning..
Looking forward to Barbell club tonight though
Ripped calluses and tired shoulder muscles. Good times!!!
19+11
The effort the 6am and 4:30pm crews give was great! I felt very guilty not being able to get in on the fun. Everyone pushed themselves!
Workout for a few hours at SOU this morning. Did yesterdays WOD and finished 4 rounds (instead of wallballs I did 65# thrusters and GHD situps). I also did “the Chief” Which is 5 sets of 3 min amrap, including 3 power cleans 95# 6 push ups and 9 air squats. Total of 17 rounds plus 6 power cleans all together. Throw some deadlifing and shoulder press in and call it a day! Oh… about 20 min of stretching too. FYI, LOVED yoga last night!