12 APRIL 2017

Wednesday April 12, 2017
MOBILITY: voodoo quads
STRENGTH: 
 
Midline Conditioning

3RFT:
 25 GHDSU
 1 min Overhead DB Hold (50/35#)
 
PREP: 
Twisted cross 
Seal/Sphunx
Dragon
Seated Straddle 
WOD:
For time:
 5 Rounds of Cindy*
 directly into:
 3 Rounds of DT**
 Directly into:
 1,000m Row
      *1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
      **1 Round of "DT": 12 DL + 9 HPC + 6 PJ (155/105) 

FIT OVER 55
STRENGTH:
 
Midline Conditioning

3RFT:
 25 SitUps
 1 min Overhead DB Hold
 
WOD:
For time:
 5 Rounds of Cindy*
 directly into:
 1,000m Row
      *1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats 

TEENS:
STRENGTH: 
 
Midline Conditioning

3RFT:
 25 SitUps
 1 min Overhead DB Hold
 
WOD:
For time:
 5 Rounds of Cindy*
 directly into:
 1,000m Row
      *1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats

PRE-TEEN: 
STRENGTH: 
 
Midline Conditioning

3RFT:
 25 SitUps
 1 min Overhead DB Hold 

WOD:
Cindy

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