Posted on

29 November 2022

Warm-up: Coach’s Choice

Strength/Skill: Deadlift – 4 x 4

Use 80% for all sets. Lift on a 3-minute clock.

WOD: Hard Cindy

20-Minute AMRAP of:

5 Weighted pull-ups, 35 pounds

10 Push-ups with feet on 30″ box

15 Squats holding a 45 pound plate

RX: To click RX you must use a dumbbell for pull ups and squats. You must use the same dumbbell for both movements. For push ups, men will put their feet on a 30″ box and females on a 24″ box. You will have two scores–your number of rounds and reps is one. Your weight used is the other.

Cool Down: Tabata Candlestick Raises