2x use as warm up
50 jumping jacks
Lateral banded walks rig length down and back
10 pike squats
5 inchworms (no push up)
2x
8/8 KOT split squat
20 glute bridge on bench
10/10 single leg RDL
Strength
Three rounds of
Wall-ball, 20/14
Sumo deadlift high-pull 75/55
Box Jump 20"
Push-press 75/55
Row (Calories)
2x
500m row/ 200 ft VC (alternate rounds)
40 seated plate presses
30 plate hollow rocks
20 hollow body plate floor press
20 tall kneeling skull crusher
10 kb halos
Score “one thing of gratitude for the day”
Partner Wod
2x cindy* Use as warm up
1x barbell warm up**
2x cindy
1x barbell warm up
*Cindy : 5 pull ups, 10 push ups, 15 air squats
Scaled Cindy: Jumping pull ups, incline push ups
2x use 2 db’s or kb’s (light #30 and under) Use as a building warm up/accessory to squat prep
10 rdl to high pull
10 alternating press/push press
10 squats
10 alternating renegade row
10 pull overs
10 crush grip press
5 Rounds for time/reps
Max Rep Back Squat*
Immediately into 7 Burpee Box Jumps (#24/#20)
*Men - if you are under 225 pounds in body weight, use 225 pounds for this workout. If you are over 225
pounds in body weight, use your body weight.
Every :75s x 20
Minutes 1-3 : 3 deadlifts + 3 hpc + 3 stoh
Minute 4-20 : 1 clean and jerk (can build)