Monday August 15, 2011

WOD
This is our benchmark WOD for the Lifestyle Challenge :)
THREE Rounds for time OF the following:
  400M Run
  3 rounds of:
  "Cindy" 
    5 Pull-ups
    10 Push-ups
    15 Squats

*please note - you will end up performing NINE rounds of "Cindy" total and 1200m of running total!  If you are participating in the challenge, you will need to use the exact same scaling.  So if you used a green band, you will have to use that again.  If you did push-ups on your knees - you have to do that again!*

This wod looks like this:
400m RUN (start inside halsey or on the lifting platform if performing on the rogue bars)
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
400m RUN
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
400mRUN
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
 Time