Warm up
6 min row+4x:20 sprint/:40 chill
Mobilize
A) class but…
Skill: If you can get squatting early so you can do 4 heavy sets.
WOD: Every 2 rounds of Cindy do 1 legless rope climb for guys or 1 regular for ladies.
B)
4 rounds
8 right arm single kb front squat 70/53
10 Barbell rows 185/125(2 sets max)
12 right leg pistols(unbroken if possible)
8 left arm single kb front squat 70/53
10 strict ring pull-ups(2 sets max)
12 left leg pistols(unbroken if possible)
C) try to find a partner!
10 min AMRAP
10 ghd sit-ups
While other person holds a plank. Switch back and forth for 10 min.
D) max unbroken sets of 50′ hsw in 8 minutes*