Athlete’s Choice “Cindy” 20:00 AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats OR “Angie” For Time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats THEN Mobility Cash Out: Couch Stretch 2:00 Each Leg 5:00 Slow Pace On Bike
OPEN TO THE PUBLIC WOD 0900! 7:00 AMRAP 150m Row 15 Squats 5 Burpees 7:00 AMRAP 15 Plate to Over Head 15 Sit Ups 5 Burpees 7:00 AMRAP 15 DB Renegade Rows (no push up) 15 Lunges 5 Burpees REST 2:00 BTWN AMRAPs
Every 1:30 X 6 3-3-2-2-1-1 Hang Squat Clean (Building) THEN 30-20-10 Power Cleans Push Ups Front Squats Sit Ups @135/95 THEN Mobility Cash Out: Pigeon Stretch 2:00 Each Foam Roll Lumbar 2:00
On 0:00 For 8 Rounds Sprint :30 Jog :30 @ 10:00 // 10:00 AMRAP 10 Dead Lifts 165/115 15 Toes to Bar 20 Box Jumps 24/20 @22:00 For 8 Rounds Row Hard :30 Row Easy :30 THEN Mobility Cash Out 3:00 Squat Hold Rock Bottom Position
OPEN TO THE PUBLIC WOD 0900! Intervals X 25:00 :30 Work :30 Rest 1) Max Cal Row 2)Goblet Squats 53/35 3)10m shuttle sprints 4)Pull Ups or Ring Rows 5)Sit Ups
