MONDAY 191028
545, 9, 10, Noon Coach Gaela
430 Coach Gaela, 530 & 630 Coach Kyle

For time:
3 rounds for time of:

1,000-meter row
5 rounds of Strict Cindy

1 round of Cindy = 5 strict pull-ups, strict hand release pushups (no snaking, lift hands off ground at least an inch), strict squats (no push off, no swinging the arms to pull under)

Scale up: wear a vest

Scale down: Athletes capable of performing strict pull ups and push ups should modify the number of reps of so that everything can be done unbroken. Athletes modifying movements should use options that allow them to keep the number of reps as close to rx while still unbroken.

3 rounds for time of:
1,000-meter row
6 sets of
3 Strict Pull-Ups
9 Squats

3 rounds for time of:
800-meter row
5 sets of
5 Assisted Pull-Ups (low bar from knees, no bounce band, reduced reps negatives)
10 Hands Elevated Push Ups
15 Squats

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