“You get what you repeat.” – James Clear
Primer: 3 Rounds
5 T-Spine Extensions (L/R) | 8 Russian Baby Makers
5 Samson Lunges (L/R) | 10M Crab Walk
3 Rounds: 30s Dead Hang | 30s Wall Walk Hold or 45s Plank
2 Round: 10s Hang Above Bar | 5 Tempo Push Ups | 5 Tempo Air Squats
WOD: “Wet Suit” – 5 Rounds – Teams of 2
2 Min – Cal Row
2 Min – Strict Cindy
Cindy is 5 Strict Pull Ups | 10 Push Ups | 15 Air Squats
*2 Scores: Cal Row | Rounds of Cindy Completed. With Cindy pick back up where you left off.
Performance: RX
Fit: 15s Hold Above Rig | 10 Push Ups | 15 Air Squats
Fit Light: 5 Ring Rows | 10 Negative Push Ups | 15 Air Squats
Bonus: ROMWOD