Monday, July 24th, 2017

Flying into Monday!

 

A) Warm Up

200m Run
:30 Samson
20 Pass Throughs
10 Scorpions

B) Strength/Skill

Front Squats
3 Reps @70%, 3 Reps @75%, 2 @ 80%, 1 @85%

 

C) WOD

20 Min Amrap:

Partner A: Run 400m
Partner B: Rounds of Cindy
(Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Squats)
The runner initiates the switch; partner picks up Cindy round where last partner left off.
Score is number of total Cindy rounds multiplied by number of 400m runs.

Individual Version

20 Min Amrap:

Run 400m
(3 Rounds of Cindy 5 Pull-ups, 10 Push-ups, 15 Squats)