WOD 180903

1. WARM UP

3rds: 

  • 200m Row
  • 10 Burpees
  • 20 Air Squats

2. MOBILITY

  • Back
  • Legs

3. SKILLS

16mins, E2MOM:

  • Deadlift
    • Set 1-2: 8 reps@60%
    • Set 3-4: 6 reps@70%
    • Set 5-8: 4 reps@80%

4. WOD

AMRAP 5:

  • 600 Meter Run
  • 1 Round of Cindy
  • Max Thrusters (35/25)

Rest 5 mins, then

AMRAP 5:

  • 400 Meter Run
  • 2 Rounds of Cindy
  • Max Thrusters (37/27)

Rest 5 mins, then

AMRAP 5:

  • 200 Meter Run
  • 3 Rounds of Cindy
  • Max Thrusters (40/30)

1 Round of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats