“Cindy Meets The Devil”
10 Rounds For Time
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Devil’s Press
05 Pull ups
10 Push ups
15 Air Squats
Pair of DB’s 15-22.5/9-15 kg
Single DB/KB - do a Burpee Followed by
SA Alt GTOH
MB/SB - do a Burpee followed by a GTOH
BB - do a Burpee followed by a GTOH
Sub for Pull ups
BB Bent over Rows
DB/KB SA Rows each arm
MB/SB Sit ups
Warm-up wod "The Quick & The Dead" 5 min AMRAP 5 sit-ups 5 push-ups Add one rep each round WOD 5 rounds fir time 250m row 7 Thrusters (♂ 60 kgs ♀ 40 kgs) 250 m Hill Run (alt 40 double unders/60 single
Warm up Warm up for Back Squat 10 - 08 - 06 - 04 - 02 Increase Wt. each set 5 Rounds For Time 500 m Row/400 m Run 20 Back Squat Men 40 - 60 kg Ladies 25 - 40 kg
Not a barbell in sight today. The sun is in the sky so we get outside for stretching and then back indoors for the wod WOD Practice 3 x 7 mins AMRAP’s - 3 mins Rest AMRAP (1) 10 WBS 9/6 kg 10 Sit ups