Wednesday, Jan. 13, 2021

011321 WOD

A. Take 10 minutes to build to a 1RM weighted dip

Then, every 90s x6 minutes (4 sets) perform 4-6 reps @50%

B. Every 5 minutes for 20 minutes (4 rounds)

300 meter run

Two rounds of Cindy

Score is slowest round

1 round of Cindy:

5 pull-ups

10 push-ups

15 air squats

>>On-ramp

Every 5 minutes for 20 minutes (4 rounds)

200 run

Two rounds of:

Score is slowest round

5 ring rows

7 push-ups

9 air squats