This is a good workout to do in two heats with your workout buddies.
6 minutes AMRAP
5 Pull-ups
10 Push-ups
15 Squats
Rest 6 Minutes
6 Minutes AMRAP
5 Pull-ups
10 Push-ups
15 Squats
Basically two short cindy’s back to back.
Category: .Your WODs
For Time:
Weights
60kg Rxd/Men
30kg Rxd/Women
500m Row
15 Power Snatches
500m Row
15 Power Cleans
500m Row
15 Jerks
500m Row
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
3 rounds, each for time:
Run 1200 meters
Rest 3 minutes
Hold splits within 3-5 seconds
4 rounds of:
400m run
Rest 90 seconds
Try to keep splits within 2-3 seconds.
Record time for each run to comments.