20161004

20161004:

Front Squat: 3×78, 1×83, 3×78, 1×85, 3×78, 1×87

Then,

5 Minute Window…
200m Run + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins-
5 Minute Window…
200m + 2 Rds of Cindy
AMRAP Power Cleans, 185/135
-5 min rest-
5 Minute Window…
20om Run + 3 Rd of Cindy
AMRAP Power Cleans, 225/155

Extra Credit/Comp:
1. Conditioning
5 Minute Window…
60 Cal Assault Bike (100 Cals on Schwinn) + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins-
5 Minute Window…
40 Cal Assault Bike (75 Cals on Schwinn) + 2 Rds of Cindy
AMRAP Power Cleans, 185/135
-5 min rest-
5 Minute Window…
20 Cal Assault Bike (100 Schwinn) + 3 Rd of Cindy
AMRAP Power Cleans, 225/155

2. Row Conditioning
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

3. Midline
4 Giant Sets of:
20m HS Walk
30 GHDSU
7 Bar Muscle ups

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