Wednesday. 2.25.15

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MOB: Ankles. Hamstrings. Hips. Shoulders.

WU: 5 pullups. 10 pushups. 15 air squats.

REVIEW: Pullups. Pushups. Air squats.

C: CF benchmark workout “Cindy”:

AMRAP in 20:00 of:

5 pullups
10 pushups
15 air squats

PURPOSE: FUNdamentals.

LIII: 1 pullup. 6 pushups. 15 air squats.
LII: 5 B/A pullups or 1 B/A pullup at a more difficult band. 10 pushups at sub of choice. 15 air squats.
LI: AMRAP in 15:00 of: 1 B/A pullup or 5 ring rows. 6 pushups at sub of choice. 10 air squats.

PWMOB: Full body rollout.

Advanced: Go faster.

Endurance: None

The Mar: AMRAP in 10:00 of:

10 sit to stands
10 wall pushups


Pick Level of choice. Have fun. You should be able to hold a conversation the entire time you are working out.

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