Friday, 16 JAN 15

0900-1100 Open Gym

Warm-up

500m Row
Arm swings
Leg swings
10 Kip swings
5 Wall walks
5 min Jump rope work

WOD
“Cindy XXX”
AMRAP 20 Minutes or if you finished before 20 mins you are done
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