15.10.18

WOD
Tight Ship (AMRAP – Rounds and Reps)
AMRAP 20:
15/12 Calorie Row
1 Round of "Strict Cindy"

1 Round of "Strict Cindy": 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Skalanir

tempo upphífingar
hoppandi upphífingar
róður í hringjum

armbeygjur á upphækkun

sömu rep

FIT

WOD WARM UP
## EMOM 12 min
1. Slow Burpees
2. 30 sec plank hold + 30 sec PVC pass throughs
3. 1 Tempo Push Up + 1 Hand Walkout (amrap)
4. 7 Good Morning + 7 Elbow Rotations + 5 Strict Press (amrap)
x3

## Chest Stretch – 1 Minute
## Ankle Stretch – :30 Seconds Each Leg
## Twisted Cross – 1 Minute Each Side

:20 Second Hollow Hold
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
:20 Second Plank Hold
5 Push-ups
5 Pausing Air Squats
5 Air Squats

## 1 Round
9 Calorie Row
3 Strict Pull-ups
6 Push-ups
9 Air Squats

CategoryWOD