WOD
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT
*1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
*1 Round of DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155#/105#)
Strength
Front Squat 3x8, same weight across
Future CrossFitter
REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.
This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.
You may also come in and do a nice long ROMWOD.
Strength
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
WOD
For Time:
150 Double unders
50 Wall Balls 20#/14#
100 Double unders
35 Wall Balls 20#/14#
50 Double unders
20 Wall Balls 20#/14#
Strength
Sumo Deadlift 4x6 reps for max load, unlimited rest between sets
WOD
3 Rounds For Time:
500m Row
12 Deadlifts Bodyweight
21 Box Jumps 24"/20"
