Monday, 1/4 (UPDATED)

REMEMBER: For those of you who signed-up for CFDC’s Whole 30 Challenge, you’re officially on the clock as of Monday morning (1/4/2016).
Monday’s workout will serve as a benchmark for the pre- and post- challenge, so look forward to hitting today’s workout again in 30 days!

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
5 Dolphin Push-ups
5 Squat to Bootstrappers

then,

3 Rounds of
5 Kip swings
10 Spider Lunges
10 Squats

Met-Con = “Cindy”
AMRAP in 20 Minutes of
5 Pull-ups
10 Push-ups
15 Squats

– Scale Pull-ups to Band Assisted (single band, no kip) /or/ Ring Rows

Cool Down
1:30 Single Leg Flexion with ER/side
1:30 Band OH Stretch/side

Accessory
3 Rounds, NFT, of
10-15 DB Wrist Extensions
6-8 Prone Plate Retract and Press

UPDATE

14th St Results:

H St Results: