“Cindy” on a Thursday? Sort Of




Core Conditioning: 9:15am-10:00am
Core: 3 Rounds
45s ME plank ups
30s ME alternating arm plank extension
15s ME super plank
Rest 30s
then 50 alternating (arm to leg) V Ups

WOD: 3 Rounds
25 Air Squat
150′ Sprint (75′ down and back)
20 Ball Slam
150′ Sprint
15 Alternating Arm Pushup on Ball
150′ Sprint
10 Burpees
Row 500m


Strength: Shoulder Press (Strict)
Sets of 3

5 Pull-Ups
10 Push-Ups
15 Air Squats



Strength: Shoulder Press (Strict)
5 sets of 3
– 10-20 DB bench press immediately after set 1,3,5

5 Pull-Ups
10 Push-Ups
15 Air Squats


THE PROGRAM : Optional: Rest or Conditioning Day

– Be honest in your assessment of yourself. If you are feeling good then come in and get your work in, especially if you are competing on Sunday and taking Saturday off. You will squat tomorrow to make sure you get that in before taking the day before the competition off.


5 Rounds
Row 750m
20 Push-Ups
rest 2:1

– This should be an all out effort for each round. Rest is for the entire round not just row.

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