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WOD for 6-9-17

This is a twist on the classic WOD Cindy. It is a 12 minute AMRAP. The workout starts with the athlete seated on the rower. At 3,2,1 go, the complete a 30 Calorie row and then 2 rounds of Cindy: 5 Pull Ups, 10 Hand Release Push Ups, and 15 Air Squats. After completing 2 rounds of Cindy, the athlete returns to complete another 30 Calorie row and then 2 more rounds of Cindy. Continue until the 12 minute clock expires. See skill levels below for detailed scaling requirements.

Complete at Many Reps as Possible in 12 Minutes:

Opens 30 Calorie Row Then 2 Rounds of: 5 Pull Ups 10 Hand Release Push Ups 15 Air Squats The next round starts back at the 30 Calorie Row

For jumping pull-ups:

This movement start with the athlete standing directly under the pull up bar. From a standing position, the distance from the bottom of the bar to the bottom of the chin must be at least 14 inches. Use boxes or bumper plates to set the proper height. The movement starts with the athlete elbows full extended and the rep is complete when the chin finishes over the top of the bar. The athlete jumps and pulls to go from arms being extended below the bar to the chin clearing the bar

For ring rows:

In the set up the athlete hangs from the rings with straight arms where the shoulders are directly below the rings, the feet are flat on the ground, knees are at 90 degrees and the knees, hips, torso, and shoulders are in a flat line parallel to the ground. The athlete finishes the repetition when the athlete pulls him/herself up resulting in contact between the rings and chest. The athlete must show solid mid-line stabilization where there is no breaking at the hips and/or piking. Tips for Avoiding No Reps: When you are tired or moving quickly, be sure to keep to these standards and avoid worming or kipping. From the knee to the head, the body should raise up evenly, only hinging at the knee. Don't let the hips or back sag.

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