FRIDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
1 SEC PAUSED BACKS SQUATS
4-4-4-4
1 SEC PAUSED FRONTS SQUATS
4-4-4-4

Start at 45% and progress to 75% of max.
25 Min. CAP

STRENGTH W.O.D
6 CLEAN & PUSH JERKS #155(E) #125(E) #135(Rx) #115(Rx) #95(s) #5(s)
3 ROUNDS OF “CINDY”

3 ROUNDS FOR TIME: 18 Min. CAP
”CINDY”
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS


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