Wednesday 12.16.15 WOD NOTES

Explosive Strength

Mobility: 8min

Coaches choice: Think hips (4min) and shoulders (4min).

Dynamic Warm Up: 10min

Double time on the warm up today, need to get athletes neurologically primed to move fast for the 20min.

Strength: None


“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
**Athlete with the fastest time to complete Cindy XXX in unbroken sets and under 20 minutes will receive a free month to use or give away!

$ Out

Shoulder recovery with Coach