3/11/2022

wod-friday

W.U.  Group General and baseline talk

W.O.D  Complete in Order for time (40 min Clock)

Section A:  “Cindy”

Complete 5 rounds of

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

**Wear a weight vest if you got one 20/14

REST 1 Min

Section B:  for time complete

  • 50 x Box Step Overs
  • 100 x Walking or in place lunges

*Wear a weight vest or hold a weight 20/14 vest, 20/15 Dumbbell

REST 2 Min

Section C:

4 Rounds for time of

Rd 1:

  • 3 x Left Arm KB Thrusters 53/35
  • 6 x Handstand Pushups
  • 9 x KB Russian Swings 53/35

Rd 2:

  • 3 x Right Arm KB Thrusters 53/35
  • 3 x Wall Walks
  • 9 x American Swings 53/35

REST 3 Min

**Remainder of time on Clock

  • AMRAP of Cindy (NO weight vest)