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Daily WOD – Wednesday 111517

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Workout of the Day 111517

Photocred http://www.markstaudtphotography.com/

General Warm up
10 Arm circles Front (start small and build to 10 full ROM)
10 Arm Circles Back (start small and build to 10 full ROM)
10 Air Squats
10 High 5’s
10 Criss Cross Arm Swings per side
10 Air Squats
5/5/5 PVC Pass Through (5 wide, 5 medium, 5 narrow)
10 Reverse Grip Pass Through
10 Air Squats
10 Push Ups
15 Scap Retractions on Bar
15 Ring Rows
15 Box Dips
10 Beat Swings on Bar (go from small to big)

“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

*Compare “Cindy” with 8/14/17

Cool Down Accessory
2 sets each side
20 seconds Couch Stretch (elbow to foot)
20 seconds Couch Stretch (reach for wall)
20 Sec Shoulder Stretch

Post your scores to the Whiteboard.