(Glycolytic 2-5 min bursts)
WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 10 wall squats, 10 hanging shrugs, 20 sec down dog, then
WOD Prep: 2x
1 Indoor loop
2 Pull-ups
4 Push-ups
6 Air squats
WOD
5 x 5 min AMRAP of:
200m Run (Mod: 500m Bike)
2 Rounds of “Cindy”
5 Pull-ups, 10 Push-ups, 15 Air squats
*3 min rest after each 5 min AMRAP.
*Begin the next round where you left off. You will end with one final score of rounds + reps.
Gymnastics
Strength:
Negative Pull-ups: 4×5 each with 3-5 seconds down
Pike Leg Raises over dumbbell: 4×20
WOD
4 RFT
-100ft DB Farmers’s Carry (50/35)
-Every 25 ft, perform 5 DB DL and 10 V-ups
