Warmup:As a Group
Pass Throughs
Pushups to plates
Box Dips
Air Squats
Ironcross
Strength:
Split Jerk 7-7-7
WOD:
"Cindy-ish"
3 Minute AMRAP of Cindy
5 Pullups
10 Pushups
15 Air Squats
Rest 3 Minutes
3 Minute AMRAP of Cindy
Rest 3 Minutes
3 Minute AMRAP of Cindy
Starscream:
ReplyDelete1- 2 Rounds + 11 Air Squats
2- 2 Rounds + 4 Pushups
3- 2 Rounds + 8 Pushups
Grimlock:
ReplyDeleteSplit Jerk-75-95-115
1- 2 Rounds + 5 Pushups
2- 1 Round + 7 Air Squats
3- 1 Round + 5 Pushups
Blue Band Pullups
Jazz:
ReplyDeleteSplit Jerk-53-63-73
1- 2 Rounds + 2 Pullups
2- 2 Rounds + 5 Pushups
3- 2 Rounds + 1 Pushups
Purple Band
Each Set of pullups was 2 w/ no band and 3 with the purple