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