WOD

The ability to exert force earlier in a movement plays a vital role in many athletic and everyday activities.
Training the force capability of muscles for actions ranging from fastest eccentric to fastest concentric has greater application for everyday function then training only for increasing the volume of muscle.




"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Records Rds and Fractions

Recommended Warm Ups
Treadmill Walk 10mins
Incline 15
Speed 5.5-6

5min
Backwards Walking
Incline 10
Speed 4-5

Row
8Rds
20:10 R
Record Cals