[simage=743,512,y,center,][simage=712,512,y,center,][simage=793,512,y,center,]
Warm:
50 Jumping Jacks
40 PVC Overhead Squats
30 Good Mornings
20 Lunges
10 Clapping Pushups
WOD: Ten Minutes of “Cindy”
5 Pullups
10 Pushups
15 Squats
Strength/Skill: Ring Work
(Congratulations to Kevin, Ryan and Matt who all recently got a muscle up!!)
Post number of Rounds completed and Scaling to Comments
3 Rounds for time:
15ft Rope climb, 5 ascents
21 Ring dips
50 Squats
21 banded pull ups
21 banded ring dips [first time]
did the 50 squats
22:23
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Not a great day for me. either i lost count, or it was a less than stellar showing.
10 rounds (1 squat short of 11).
i need to take my own advice (sorry kevin) and be greasing the groove (died on pushups–squats were cake), and getting more activity in.
this should be better. a lot better.
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Warm:
50 jumping jacks
40 overhead squats with dowel
30 morning glories (technique bar)
20 lunges
10 clapping push ups (with high step box)
WOD: “Cindy” for 10 min (AMRAP in 10 min)
5 pullups (jumping)
10 push ups – knees)
15 squats
Total 8 rounds + 5 pull ups
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Oh, and I got a double under PR during warm ups: 19!
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