3 Rounds of:
100m Run
8 Burpees
:20 Dead Hang from Bar
Quality Time
Kipping Pull Up Technique
Get Fit
3x AMRAP 7 / 2:00 Rest
500m Row
then
Max Rounds/Reps of "Cindy" in remaining time*
*Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats
(Wellness WOD) Same as Get Fit
Competitors Extra
4 Rounds
200m Run
Max Set T&G Sandbag Cleans 150/100 (10 reps max)
2:00 Rest
ATHLETES NOTE:
Don't Row so hard that it takes away from your ability to keep moving on Cindy. If the Push Ups become a challenge at any point, you can switch to a hand release or go from the knees. Also, continue your rounds of cindy where you leave off each time to get one overall score.
BODYBUILDING WORKOUT
Routine 6a: Legs & Hip Flexors
- Leg Extensions (7 x 8-12)
- Weighted Bridges (shoulders on bench) (4 x 8-12)
- Leg Curls (4 x 8-12)
- Banded Sprint Drive (4 x 8-12 per leg)
- Leg-Press Calf Raises (4 x 15)