WOD
In Teams of two, Bike and/or Row for Max Calories in 30 Minutes
*One partner will complete one round of strict Cindy while one partner rows or bikes, then switch
Extra
Split Jerk: 12 minutes to build to heavy double from blocks
then, drop to 75% of complex and perform 1 split every 30 sec. for 10 reps
Back Squat: 80/2*6 sets EMOM
12 min. EMOM
E- 3 strict MU
O- 8 alt. pistols
*scale to progression as needed
Allen Core Fitness
Warm up
3 sets:
30 sec wall sit
20 air squats
10 cal bike
Workout
EMOM for 16 minutes:
1.25 sec handstand hold
2.5 deadlifts AHAP
3.50 du or 100 singles
4.15/ 12 cal row
