Workout of the Day (WOD)
The following Not for time:
15 Rounds of “Cindy” 5 Pull ups, 10 Push ups, 15 Squats
2000 Meter Row
Rest as needed then:
20 pull ups / 5 oh squats (95#/65#)
15 pull ups / 10 oh squats
10 pull ups / 15 oh squats
5 pull ups / 20 oh squats
There was a variety of WODs to chose from today besides the 15 Rounds of Cindy for the Cindy Challenge.
MMA Fighter John Mahlow has been following a Hybrid Strength and Metabolic Conditioning Program which CrossFit Affliction – Ft Lauderdale Coaches have put together to get him in the absolute BEST Shape of his life. In a matter of a few weeks he is already showing Elite times on the Workouts and getting better everyday working through some of the soreness. John’s recovery time has dropped dramatically and already I can see a difference. I feel sorry for his oponent. Johns WODs (Workout of the Day) will not be posted however you can see him demostrate some of the exercises below.