MONDAY 7/22/19

HAPPY BIRTHDAY YOLANDA CUMMINGS 🎉

Warm up

2 Rounds, at low intensity:

15/12Calorie Row

200 m run

2 Rounds:

10 DB Windmill

5 Slow Wall Squats

:30s Alternating

Cossack squats

5 Inchworm w push ups

1 Round of “Strict Cindy”

Into 2 Rounds:

1:00 Thoracic Opener

1:00 (:30s each side) Dorsiflexion

5 Empty Barbell Overhead Squats

 

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WOD

AMRAP 3:00

21/15 Calorie Row

21 Lateral Burpees over Bar

Max Overhead Squats

Barbell – 75/55 lb, 34/25 kg

Rest 3:00

“Hot Sauce” Part #2

AMRAP 3:00

18/13 Calorie Row

18 Lateral Burpees over Bar

Max Overhead Squats

Barbell – 95/65 lb, 42/29 kg

Rest 3:00

“Hot Sauce” Part #3

AMRAP 3:00

15/11 Calorie Row

15 Lateral Burpees over Bar

Max Overhead Squats

Barbell – 115/85 lb

Rest 3:00

“Hot Sauce” Part #4

AMRAP 3:00

12/9 Calorie Row

12 Lateral Burpees over Bar

Max Overhead Squats

Barbell – 135/95 lb

Four separate scores for entry, all being the max overhead squats of each part. Do not add the row calories and burpees – purely just the OHS completed in the time remaining of each.

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