THURSDAY 10-11-18

WARM UP2- 3X 10

ROW 10 stroke easy 5 hard

Samson Stretch

OHS

Sit Ups

goodmorning 

Banded pull ups/ or ring Rows

Dips

STRENGTH

Overhead squat 5-5-5-3-3-3-1-1-1 reps

Scaling

Most athletes can complete this workout as prescribed. Newer athletes should start light and spend ample time drilling their overhead squat mechanics.

WOD

IN 10 MIN

 800 m Run

In time remaining

AMRAP CINDY

2 MIN REST

IN 10 MIN

800 m run

In the time remaining

AMRAP CINDY

*1ROUND OF CINDY IS*

5 PULL-UPS

10 PUSH-UPS

15 AIRSQUATS

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