12-17-2020

Warm-up

400m Run

2x

1o Ring Rows

10 Alt DB Press

10 DB Tricep Extension

20 sec Handstand Hold

Mobility

PVC

Movement Prep

5 Scap Pulls

5 Kip Swings

1-3 Strict Pull-ups

5 Kipping Pull-ups

2x

3 Tempo Push-ups (5sec down/5sec hold/5sec up)

10 Squats

WOD

For Time:

21 Push Press (95/65)

5 rounds of “Cindy”

15 Push Press (95/65)

3 rounds of “Cindy”

9 Push Press (95/65)

1 round of “Cindy”

Cooldown

PVC

2 min (es) Barbell Quad Smash