Sunday, January 12, 2014

Monday - WOD 12 - Cindy Ladder


Strength
Front Squat - 3 Sets of 5 @70%

Clean Pull - 3 sets of 5 @90%

WOD:
AMRAP in 20 minutes
1 pullup
1 pushup
1 Squat
2 pullups
2 pushups
2 squats
3 pullups
3 pushups
3 squats
And so on.... until 20 minutes is up
** Beginners just 12 minutes

OT:
10 L sit swings
10 Horizontal Ring to hips (The main pull in a muscle up)

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