110221 Cindy

Warm-up:- 10 arm swings/rotations, 10 knee highs, 20 (10,10) abmat sit ups un-anchored butterfly, 20 (10,10) abmat back extensions, 5 red band assisted floor push ups, 3 push ups against bar at pin 1, 3 push ups against bar at pin 4, 3 PU Rev. Chin ups, 10 squats, 10 blue band assisted ring dips
MWOD 179/365

MONDAY 110221

“Cindy”
Complete as many rounds in 12 minutes as you can of:
3 Pull-ups - PU rev assited for 7 rounds then blue band pin 5 assisted
4 Push-ups - at bar on pin 4
7 Squats

12 rounds exactly

Splits 0.55, 0.58, 0.59, 0.59, 1.07, 1.12, 0.57, 1.01,1.00, 0.58, 0.59, 0.50

Rnds 1-5 chins, 6 pull, 7,8,9, chins, 10 pulls, 11,12 chins

Last time in June pull ups were all blue band and I did 13 rounds + 3 pulls and 4 pushs - so considering all the missed wods/time off due to injurys since july I'm fairly pleased with that.

$ out:- stretching and foam rolling