02.13.17 Climbing Cindy

Warm Up: 10 empty bar thrusters 2 lengths walking lunges 10 ball slams 2 lengths bear crawl/crab walk 10 burpees to a target

Mobility: Two sets of: T-Spine Pulse on bench x 10 pulses Psoas Pulse x 8-10 pulses per side Deep Squat Progression x 5 reps

and then …

Banded Monster Walks x 16 steps forward/backwards Banded Lateral Walks x 16 steps each direction

Skill: Front squats Every 2:00 for 16:00 front squat x 3 reps @80% *during rest time do Odds- :15 db lateral raises Evens- :15 db Hercules hold with thumbs facing up dumbbells should remain light weight

WOD: 4 rope climbs or x 2 up/downs 1 round of Cindy 3 rope climbs or x 2 up/downs 2 rounds of Cindy 2 rope climbs or x 2 up/downs 3 rounds of Cindy 1 rope climb or x 2 up/downs 4 rounds of Cindy Cindy= 5 pull ups, 10 push ups, 15 air squats