Thursday WOD

3 min on Bike/Ski/Row


3 Rounds:
– 30 Seconds Hollow Rocks
– 5 Ring Rows
– 5 Yoga Push Ups
– 10 Step Back Lunges

Weighted Pull-ups (10 Min to find heavy set of 2)
Scaling options – unweighted strict pull ups for sets of 2 or lightest band to make set of 2 challenging or slow negatives (3-5 sec decent)

Cindy, Strict!

Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 honest push-ups
15 squats


Virtuosity is defined in
gymnastics as "performing the common uncommonly well." Unlike risk and
originality, virtuosity is elusive, supremely elusive. It is, however, readily
recognized by audience as well as coach and athlete. But more importantly,
more to my point, virtuosity is more than the requirement for that last tenth of a
point; it is always the mark of true mastery (and of genius and beauty). – Greg Glassman