Thursday January 11, 2018

Warm Up
Line Drills- Building in speed
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Empty Bar Warm Up
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Teaching and movement prep for movements in the WOD

WOD
Teams of 3
On the Minute x 24 (6 rounds)
Station 1- 1 Round of Cindy (15 Air Squat 10 Push Up 5 Pull Up)
Station 2- 10 Hang Power Snatch 95/65
Station 3- Max Cal Assault Bike
Station 4- Rest
Each athlete will cycle through the 6 rounds, or 24 stations of the workout. Teammate 2 starts 1 minute behind. Teammate 3 starts 2 minutes behind. Score is team total on the bike. On the first two movements, athletes will rest the remainder of the minute after the work is completed before beginning the next station. 1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. Weight on the barbell should be something that athletes will complete unbroken on every round. It is ok if there are multiple barbells for teams with athletes using different weights. If unable to bike, complete max calorie row. No need to reset monitor.