WARMUP:
Coaches Choice
STRENGTH/SKILL:
3 Super Sets
10 Sumo Deadlifts @ 70% 1RM Deadlift
100 Meters Farmer Carry @ 45% 1 RM Deadlift *
*If 1 RM Deadlift is 300 lb, then Farmer Carry should be 130 lb – carrying two 65# kettle bells in each hand.
WOD:
“Rowing Cindy”
Performance Sport
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
250 Meter Row
“Rowing Cindy”
Functional Athlete
20 Min AMRAP
5 Ring Rows
10 Push Ups
15 Air Squats
250 Meter Row
