Saturday 1/11/19

Warm up: 3 Rounds
Jog to end of fence and back
3 baby MU, then
1 Round of Cindy at warm up pace
– 5 pull ups / Ring rows
-10 HR Push ups
-15 BW Squats

Strength (after WOD): 6 sets
Eccentric chin up (1 rep at a time, 2 sec chin over bar, 10 sec lower
minimum, add weight or use partner assist as needed)
Handstand hold (10-30 sec, depending upon ability)

WOD (performed first): 25 min running clock
Partner WOD
30 Ring MU (team total, split as desired)
AMRAP Cindy in remaining time (switch at the completion of each round)
5 pull ups
10 Push ups
15 Squats

Accessory: 3 Rounds
30 sec wrist extension stretch
15 band pull aparts

Notes: RMU scaling include jumping and baby MU. Pull up scales include
leg assisted and ring row. Preferred push up scale is hands elevated
on box or bench.