"No Rep" Cindy

Warm-up:

The CFTally Warm-up
Complete individual warm-up prior to class.
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Wall Ball
  3. Push-ups
  4. Hip Extensions  
  5. Sit-ups  
  6. Bar Dips

Announcements:

If you don't eat enough protein you are wasting effort!

Mobility:

Quad/Hip Opener: Wall Stretch

Lift:

Back Squat
2x3 @ 70% of 1RM
1x3 & 75% of 1RM
5x3 @ 85% of 1RM

Skills & Technique: (Click below for links to more info)

Wod:

"No Rep" Cindy
  
5 Pull-ups  
10 Push-ups 
15 Squats
 
10-Minute AMRAP
Every athlete has a judge.
Strict "competition" movement standards apply.
No Rep means you cannot count the rep in question.