For time:
5 Rounds of “Cindy”
3 Rounds of “DT”
1 Mile run
*1 round of “Cindy” = 5 pull-ups, 10 push-ups, and 15 air squats
*1 round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks. (155/105)
Category: .Your WODs
Run for 15 minutes for max distance, doing 5 burpees at the beginning of each minute.
Thanks for coming out for another successful Swans in Flight 5K. This year, we had 63 participants!
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3 Rounds for time of:
500m row
50m Sandbag Carry, 150/100
*Sandbag must be cradled in front of the body, not on the shoulder.