WOD Competitor/Lifestyle 3 rounds 800m run 3:00 min of “Cindy” 1:00 min of kb swings 53/35 “Cindy”= 5 pullups, 10 pushups, 15 squats Fitness 3 rounds 800m run 3:00 min of modified “Cindy” 1:00 min kb swings 35/26 Modified Cindy 5 jumping pullups...

4 rounds Partner 1: 400m run Partner 2: 20kb swings then max sit-ups until partner returns Each partner will run 4 times and do kb swings and sit-ups 4 times

Tempo back squats 3-3-3-3-3 3 seconds down, 3 seconds pause, 3 seconds up WOD Competitor/Fitness EMOM – 12 minutes Min 1 – 20 ball slams 20/10 Min 2 – :45 sec plank Min 3 – 12 goblet lunges 53/35 Min 4 – max sit-ups...

We will take several minutes to warm up the deadlift and front squat Competitor 3 min bike or row for calories 50 deadlift 225/155 150 DUs 25 front squats 185/125 3 min bike or row for calories Fitness 3 min bike or row for calories 50 deadlift...

Partner WOD 5 min AMRAP 10/8 cal bike or row 10 box jumps 24/20 2 min rest 5 min AMRAP 10/8 cal bike or row 10 burpees 2 min rest 5 min AMRAP 10/8 cal row 10 burpee box jump 24/20

Strict Press 5-5-5-3-3-3 WOD All levels “Rowling” 10 x 100meter row *This WOD has no time component. The goal is to make your rower stop right at 100m. For every meter over or under 100m mark a penalty. For example if your rower stops at 105 your...