[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the wod, 5-10-15 and mix in MWOD areas of need and reverse hyper
-No run/row today
[/accordion]
[accordion title=”Strength”]
Rest today
[/accordion]
[accordion title=”S&C WOD”]
“Cindy XXX”
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
[/accordion]
[accordion title=”Assistance/Skill”]
-Spend 5 minute working on a goat
[/accordion]
[accordion title=”Assistance”]
-During the cool down either:
10:00 in L-Sit
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[/accordion]
[accordion title=”Intent”]
Advanced gymnastic metcon, high volume test of your skill here. UB sets, force good positions.
[/accordion]
[/accordions]
