WOD
For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 Deadlifts + 9 Hang Power Clean + 6 Push Jerk 155#/105#
Then
ROMWOD
Andrew Borek
Strength
Shoulder Press 1 RM
WOD
For Time In Teams of 2:
1500m Row
42 Thrusters 95#/65#
42 C2B Pull-ups
1000m Row
30 Thrusters 95#/65#
30 C2B Pull-ups
500m Row
18 Thrusters 95#/65#
18 C2B Pull-ups
Michal Steasiowski
Strength
Push Press 3x5, same weight across (increase weight 2-5 pounds from last time)
WOD
21-15-9
Hang Squat Cleans 135#/95#
Ring Push Ups
Just DLo
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
John Sales
