Conditioning: Partner WOD
800m Run (Together)
10 Rounds of Cindy
600m Run
8 Rounds of Cindy
400m Run
6 Rounds of Cindy
200m Run
4 Rounds of Cindy
You will RUN the run together, but partners will alternate rounds of Cindy. Cindy = 5 Pull ups, 10 Push ups, 15 Air Squats
(Can sup push ups for 5 HSPU or 10 Kneel and Press)
Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups