1 Round of “Cindy” Consists of: 5 Pull Ups… 10 Push Ups… & 15 Air Squats… As Many Rounds As Possible In 20 Mins…
1 Round of “Sindy” Consists Of: 5 Toes To Bar… (Rx’d: M&F… MOD: Hanging Knee Raises…) 10 Push Ups… 15 AbMat Sit Ups… As Many Rounds As Possible In 20 Mins…
Here’s A Twisted Version Of Her…
Sneak Attack WOD…
YOU GOTTA MOVE FAST TO FINISH!!!
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ALRIGHT… HERE WE GO!!!
Strength…
Push Jerks
9 Reps…
No More Than 3 Reps @ A Time… No More Than 25lbs + Your “Starting Point”…
MetCon…
***We Have 6 Rowers… If The Class Is Too Big… MOD For Rowing Will Be Pump Runs: 1-2-3-4-5…***
20 Min TIME CAP!!!
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For Time:
1 Round of “Sindy”
100 Meter Row
2 Rounds of “Sindy”
200 Meter Row
3 Rounds of “Sindy”
300 Meter Row
4 Rounds of “Sindy”
400 Meter Row
5 Rounds of “Sindy”
500 Meter Row… TIME!!!
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3…2…1…GO!!!
Mando
9.24.2018 WOD & Scores…
RainCrossStrengthandConditioning 