Rochelle PLU

Thanks to everyone who set their Totals yesterday. An awesome day with quite a few PBs given this is only the start of great big things to come. If you couldn’t Total yesterday then the 630pm class tomorrow will be available for those who missed out. Todays WOD gives you the choice of one of 2 CF Bodyweight benchmark workouts.

Gymnastics

Pull Up  Progressions

  • Ring Row  5 x 5 reps
  • Tight Arch/Hollow Rock ( Mermaids) 3 x 10
  • -ves (Chin to Bar) 5 x 3 reps
  • Strict  5 x 3 reps
  • Weighted (AHAP) 5 x 3 reps

WOD

” Cindy “

5 Pull Up

10 PushUp

15 Squat

AMRAP 20

Compare to : 25 June 2015

or/

” Mary “

5 Handstand Push Up

10 Pistol Squat

15 Pull Up

AMRAP 20

Compare to : 26 Jan 2015