Adam
WOD
“Spaceship”
20min AMRAP:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”
1 Round Strict “Cindy” = 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats
* Post total rounds and reps complete to the whiteboard.
Accessory Work
1. Body Armor
3 Giant Sets:
9 Dumbbell Bench Presses
15 Dumbbell Bent Over Rows (15 per side)
21 Dumbbell Floor Presses
27 Low Banded Rows
Rest 2:00 between sets
Rest as needed, then…
100 Banded Push Downs
