November 21 On-Ramp WOD- "Cindy"

Warm up

10 minute Max Distance on tredmill.

Trish: .84 (5.0 then 6.3 to end)

Erin:

Julia: .96 (Me) ( I started at 5.2 and half way through switched to 6.2)

Angela: .55

Charlene: .48

 2 rounds

10 Pass Throughs

40ft Walking Figure 4

40ft Walking Quad Pull

40ft Walking Toe touches

Skill/strength 

Ring rows/Trx Bands/assisted pull-up machine.

4 rounds x 8 reps

 

On-Ramp WOD "Cindy"

10 min AMRAP 

5 pull ups- Ring Rows

10 Push ups

15 Squats

I was in round #7 when the 10 min time limit ran out. I still needed to do the last 15 squats to complete that round.

Post WOD

Mobility Stretch

Wall Climbs (Shoulders)