WARMUP:
200 Meter Run
:45 Goblet Squat Hold
8 Goblet Squats to Overhead Press
8 Banded Pull-Aparts
:45 Goblet Squat Hold
8 Hollow Rocks
8 Contralateral Dead Bugs
:45 Goblet Squat Hold
8 KB Strict Press (4R/4L)
8 Alt. KB Lunges
200 Meter Run
STRENGTH/SKILL:
4 Super Sets
A. 5 Strict Pull-Ups*
* Scale up to 5 false grip ring pull-ups or 3 ring muscle-ups
* If you have strict pull-ups, do 5 unbroken kipping or butterfly pull-ups
B. 10R/10L Standing Tea Pot (AHAP)
WOD:
Performance Sport
3 Rounds: In a 4 Minute Window:
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)
2 Minutes Rest Between Rounds
Functional Athlete
3 Rounds: In a 4 Minute Window:
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (95/65)
2 Minutes Rest Between Rounds
* Score = total number of cleans
** “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
