Warm-up
400m run
Then, 2 rounds of modified Cindy
3 strict pulls
6 push-ups
9 air squats
Then, 2 rounds w/an empty bar
10 deadlifts
10 strict press
400m run
Then, 2 rounds of modified Cindy
3 strict pulls
6 push-ups
9 air squats
Then, 2 rounds w/a light bar
10 power cleans
10 push jerks
WOD
PortFit
5 min AMRAP
400m run
2 rounds of strict “Cindy”
ME clean and jerks (115/75#)
Rest 3:00, x3
PortBurn
5 min AMRAP
400m run
2 rounds of
10 inverted rows
10 push-ups
10 air squats
ME G2OH with 45/25# plate
Rest 3:00, x3
Fathom – 15 minutes of working time, 21 minutes of total time
Gear – going to need to be all in here
Knots – push the pace in the runs and get through Cindy as quickly and as efficiently as you can. That will give you plenty of time on the barbell. Unlike Sunday’s workout, fully sending it here will only prove to be disastrous. Think about a number of reps you can continuously complete with short breaks in between. Be smart and a little cautious with these reps.
Current – again, moving parts here, so keep that safe distance
