Wednesday 3-22-17

Coach's thoughts on today:
Cindy will forever be one of the best benchmark workouts. If it isn't hard enough your not going fast enough. I have never broken 20 rounds and yet Chris Spealer has done 37 rounds. It is just such a simple, and completely effective workout. I've never programmed this variation. I've never done this variation. So let's all have fun!

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Skill:15min

  • L-Sit 

Metcon

  • Cindy XXX (AMRAP - Reps)

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats