160415

Pre-Wod:
Dynamic Group Warm-Up


Squat Therapy

Workout of the day for Friday, April 15th, 2016:
“Cindy”*

20 minute AMRAP:
5 Pull-Up
10 Push-Up
15 Air Squat

*There are different ways of completing Cindy. Today our focus is: Virtuosity. Virtuosity means: doing the common uncommonly well. Stay tight on your pull-ups. Pull the chin below the bar, do not throw the chin (you are not a pez dispenser). Full depth, full extension, balance, and control on your squats. Thighs and knees do not touch on push-ups. Choose options that help you to maintain virtuosity: ring rows, bar and rack for push-ups, extend a plate away from you for balance on squats, etc.

“After Party”
5 x 10 Backsquat @ 70% 1RM

Sweat Session Workout for Friday, April 15th, 2016:
“Rowling”

18 minute AMRAP:
10 Double KB Lunge
10 DB Strict Press
10 Strict Pull-Ups
200M Run*

*Each Round, Increase Run Distance by 200M