Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipx2)
4x100m Strides
10x50m Heel-to-Toe Runs
Gymnastics (Handstand Holds)
2 Laps of the Infield + Static Stretching (Cooldown)

100 Pullups
100 PushUps
100 Situps
100 Squats

1 Muscle Up/3 Dips
2 HSPU
3 Burpees
4 Pistols (2 each leg)
5 Pull Ups
6 Box Jumps
7 Push Ups
8 Thrusters 95/65
9 SDHP
10 KB Swings
11 Power Cleans
12 Jumping Sit Ups
This is performed just like the song. You start at 1 MU/Dip, then 2 HSPU and 1 MU/Dip then 3,2,1. All the way to 12,11,10,9…

“Cindy” AMRAP 20 5 pull ups 10 push ups 15 air squats
12 sets + 4 pull-ups
(Sick)

Strength:

Back Squats - 3x185, 3x205, 3x225, 3x245, 3x265, 2x285, 2x305

Row:

1000m row for time - 3:48

WOD
2013 CF Games Team Event
"Legless" @ 5:49
15 Thrusters, 95#
3 Legless rope climbs
12 Thrusters, 95#
2 Legless rope climbs
9 Thrusters, 95#
1 Legless rope climbs

FT @ 8:47
30-20-10
Pull-ups / HR push-ups
Then
1k row

Deadlift
8x3 work up to 75%
Ended w/ 375#

"Rahoi"
12min AMRAP
12 Box Jump 24"
6 Thruster 95#
6 Bar over burpees
6rds +18 reps

Pre-WOD
• 2 mile run (treadmill 24 mins)

WOD - AMRAP (20 minutes)
• 5 pull-ups
• 10 KTE
• 15 squats

Post-WOD
• 100 sit-ups

4 rounds for time
10x Bench press (bw)
20x Push-ups

Review the Clean- 10 mins

then,

For time,

50 Double unders

5 Cleans 185/115 MOD 105

5 Muscle ups MOD GOOP

40 Double unders

4 Cleans

4 Muscle ups

30,3,3

20,2,2

10,1,1

Time 18:41