Sandy
WOD
“Friend-ship”
20min AMRAP:
200 Meter Run
20/14 Calorie Row or 14/10 Calorie Assault Bike
2 Rounds of Strict “Cindy”
Strict “Cindy”: 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats
Rx+ 2 Rounds: 4 Bar Muscle-ups + 8 Kipping Handstand Push-ups + 16 Air Squats
* Post rounds and reps completed to the whiteboard.
Accessory Work
1. Front Squat
10 x 1 Tempo Front Squat (across or climbing)
* 6 seconds down, 1 second pause at bottom. Athlete’s choice on loading.
2. Midline Conditioning
Not Fot Time:
50-40-30-20-10
Abmat Sit-ups
Hip Extensions
