FRIDAY 8-23-19

3 Rounds:

250 Meter Row

15 Slow Air Squats

10 PVC Pass Throughs

5 Strict Pull-ups

3 Rounds:

30 Seconds Banded Pull-Aparts

30 Seconds Cossack Squats

30 Seconds Samson Stretch

Barbell warm up build to workout weight for power snatches

WOD

FOR TIME

10 Rounds of “”CTB Cindy””

50/35 Calorie Row

30 Power Snatches (115/85)

• We’ll work through gymnastics, machine cardio, and weightlifting in this three-part chipper workout

• You’ll complete all 10 rounds of “”Chest to Bar Cindy”” before moving onto the row, and so on…

• 1 Round of “”Chest to Bar Cindy”” is: 5 Chest to Bar Pull-ups, 10 Push-ups, and 15 Air Squats

• Choose a Chest to Bar Pull-up number/variation that you can complete in 1 set each round

• Choose a Push-up number/variation that you can complete in 1-2 sets each round

• Choose a weight on the power snatches that you can cycle when fresh, but will likely complete small sets or singles with during the workout

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