Friday- March 16th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Huggers/Skiers

*5- Way shoulder

A. Shoulder Press

5-3-1-1-1

Build to 85% effort

B. “C2 Cindy”

AMRAP 5:00

2 Rounds:

5 Strict Pull-ups

10 HSPU

15 Sit-ups

100 Double-unders

Max Cal Row in time remaining

Rest 5:00

AMRAP 5:00

2 Rounds:

5 Strict Pull-ups

10 HSPU

15 Sit-ups

100 Double-unders

Max Cal Row in time remaining

*Scale as needed

C. Recovery- Shoulders

-the 5 way shoulder

-PVC pass-throughs

-Banded Bully Stretch (see Posters)

**Come to the WOD for a Weightlifter on Saturday starting at 8:00am! Donations will be accepted to help AnJeanette travel to several national competitions this year.