WED20SEP2017

IMG_8031 2

WOD

Conditioning
AMRAP in 28min:
Rd 1:
1 Round of Strict Cindy
400M Run
Rd: 2
1 Round Strict Cindy
500M Row
…and so on.

*1 round of strict Cindy = 5 strict pullups, 10 hand release pushups, 15 air squats facing wall/pole
You may have to run if all rowers are taken, just do your best to mix it up with even rounds on rower/run.

Bike/Walk/Jog 4 min for cooldown

Extra

Push Press: 5 sets if 2 at 85% or more of 1RM

Back Squat: 95/3*3 sets
*base numbers off your most recent BS max

Bootcamp

Conditioning
In teams of two, AMRAP in 28min:
Rd 1:
1 Round of Cindy
200M Run
Rd: 2
1 Round Cindy
300M Row
…and so on.

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