2 sets:
6 turkish get ups (3 ea. side)
30-45 sec hand stand hold on wall
20 GHD sit ups

*If you do not have 10 unbroken push ups on your toes, complete 1 minute of a push up hold in place of the hand stand hold

** For anyone who has not re-tested their 5RM back squat, you will complete that instead of part “A”

For time:
3 rounds
100ft walking lunges
25 wall balls (20/15)
15 chin ups
10 push presses with a 1 sec pause the top of ea. rep (115/75)

AB City:
Alternate through each exercise until you complete 8 rounds of each.
Tabata flutter kicks
Tabata crunches
Tabata sit ups

Hey everyone, May is coming up fast and we still need people to sign up for the Long Island 5k/10k/or half marathon. to sign up for the race go to: http://www.run-li.com/site/index.php?id=6

We don’t just run this race for CF 516, but also for Team WSA to raise awareness for Williams Syndrome. Coach Rob is a big part of 516 and the Williams Syndrome Association, and to show our support we would love for everyone to take part in this race. You can sign up for whichever distance you would like. Please get involved.

Once you’ve signed up and registered, please sign up under team WSA at: https://adobeformscentral.com/?f=fQQuGEEbiwzkjabsRXPwqA#