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| Coach Cesco Droppin Knowledge Bombs! |
Strength: 5 Sets of
1. Front Squat
F: 5 Reps 31x1
P/S: 3 Reps 31x1
Rest 30 sec
2. Dips
F: 5 Reps Banded
P/S 3 Reps weighted
Rest 30 sec
3. Rope Climbs
F: 5 rope pulls off ground
P/S: 2 Ascents ADAP
Rest 1min
WOD: For timeAMRAP 10 of Cindy
F: 3 Pull up, 6 Push up, 9 Squat
P/S: 5 Pull Up, 10 Push Up, 15 Squat
P/S: 3 Reps 31x1
Rest 30 sec
2. Dips
F: 5 Reps Banded
P/S 3 Reps weighted
Rest 30 sec
3. Rope Climbs
F: 5 rope pulls off ground
P/S: 2 Ascents ADAP
Rest 1min
WOD: For timeAMRAP 10 of Cindy
F: 3 Pull up, 6 Push up, 9 Squat
P/S: 5 Pull Up, 10 Push Up, 15 Squat
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