WOD
4 Rounds
20 Box Jump Overs
20 Pull Ups
20 Sit Ups/ GHDSU- Do not used GHD if you do not regularly practice on them.
20 Double Unders
Run 200M
Rest 2 Minutes
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WOD
A.1 Back Squat 5, 5, 5, 5, 5
A.2
21-15-9
Wall Ball
Toes to Bar
A.3
Accumulate 1 Minute L-Sits
3×1 Minute Planks
Post loads and times to comments.
Partner WOD
“Partner Clean Ladder Cindy”
2 C&J #135/#95
1 Round Cindy
4 C&J
1 Round Cindy
6 C&J
1 Round Cindy
Continue until each team reaches 20 Clean & Jerk and 1 Round Cindy.
Each round each team member will complete alternating clean and jerks until they reach the goal number per round then each member will perform 1 round of Cindy: 5 Pull Ups, 10 Push Ups, 15 Squats.
In the final round each team member will complete 10 Clean & Jerks and 1 Round of Cindy.
WOD
A.1 Split Jerk – Work up to a Heavy Single
A.2
“Michael”
3 Rounds
Run 800M
50 Sit Ups
50 Supermans
Post loads and times to comments.
WOD
20 Minute AMRAP
5 Thrusters #95/#65
7 Hang Power Clean
10 SDHP
Post rounds to comments.
