Protected: WOD/Blog

Strength = 3 x max strict pull-ups & 3 x max weighted pull-ups

One minute plank in between each set of Pull-ups  ( 5 planks )
WOD 15min AMRAP
1 Clean and Jerk, 60/40kg
1 Round of “Cindy” = 5 pull ups, 10 press ups, 15 air squats
2 Clean and Jerks,
1 Round of “Cindy”
3 Clean and Jerks,
1 Round of “Cindy”
4 Clean and Jerks,

1 round of  Cindy

…continue to add 1 CJ after every round of “Cindy”

2016 OPEN ATHLETES

EMOM 12 min

Even. 7-12 C2B or Pull ups

Odd. 30 Double unders

WOD

50 Wall balls 9/6kg

200m run

40 Wall Balls

200m

30 Wall balls

200m

20 Wall balls

200m

10 Wall balls

Rest 2 mins then complete 4 x 400m runs, rest equals run time