Friday 10 August

Weights at CFI

WOD:

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pullups
10 Pushups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand pushups
10 Pistols, alternating
15 Pullups

Post your choice of girls and rounds completed to comments.

Compare to 04Mar12 at CFI.

SCALES:

Gold

20 min AMRAP of:
5 Pullups
10 Pushups
15 Squats

OR

20 min AMRAP of:
5 Handstand pushups with one abmat
10 Pistols, alternating
15 Pullups

Silver

20 min AMRAP of:
5 Assisted pullups
10 Inclined pushups
15 Squats

OR

20 min AMRAP of:
3 Wall walks
10 Assisted pistols, alternating
15 Assisted pullups

Bronze

15 min AMRAP of:
5 Assisted pullups
10 Band pushups
15 Squats

OR

15 min AMRAP of:
3 Wall walks
10 Assisted pistols, alternating
15 Assisted pullups

WARMUP:

500m row
Then,
2 rounds of Cindy

MOBILITY OR SKILL WORK:

Skill Work

Bar muscle-ups

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