“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
Group Warm Up 10 MINS: DEADLIFT WARM UP 10 - 8 - 6 - 4 - 2 REPS 7 MINS TO ESTABLISH 3 REP MAX DEADLIFT 7 MIN AMRAP 7 CALS 7 DU’s / 14 SKIPS 7 BOX JUMPS 3 MINS REST 7 MIN AMRAP 7 PULL UPS 7 T2B 7 PISTO
Warm up WOD 5 Rounds of 5 WBS + 5 Ball Over Shoulder 5 Rounds For time 250 m Row 15 WBS 9/6 kg 250 m Row 15 Ball Over shoulder 25/20/15 kg
Back Squat Warm up 2 x 10 - 1 x 5 - 1 x 3 - 1 x 1 3 x 5 max Effort Across The Press or The Bench Warm up 1 x 10 - 1 x 5 - 1 x 2 - 1 x 1 3 x 5 x Max Effort Across Deadlift Warm up 1 x 10 - 1 x 5 - 1 x