April 28, 2020
EQUIPMENT VERSION
Metcon:
0:00 – 8:00
5 Rounds of “Cindy”
50 Alternating Single Arm Dumbbell Power Cleans
8:00 – 16:00
4 Rounds of “Cindy”
40 Dumbbell Goblet Squats
16:00 – 24:00
3 Rounds of “Cindy”
30 Alternating Single Arm Dumbbell Squat Clean Thrusters
1 Round of “Cindy” = 5 Pull ups + 10 Push ups + 15 Air Squats
*If unable to do Pull ups, complete one of the following options:
1. 5 Single Arm Bent Over Rows on each arm
2. 7 Bent Over Barbell Rows
3. 10 Bent Over Plate Rows
4. 7 Banded Rows
Accessory Work:
4 Rounds of:
:30 Glute Bridge Hold
:30 Low Plank Hold
NO EQUIPMENT VERSION
Metcon:
0:00 – 8:00
5 Rounds of “Sindee”
50 Odd Object Ground to Shoulder
8:00 – 16:00
4 Rounds of “Sindee”
40 Odd Object Goblet Squats
16:00 – 24:00
3 Rounds of “Sindee”
30 Odd Object Thrusters
1 Round of “Sindee” = 5 Odd Object Rows + 10 Push ups + 20 Air Squats
Accessory Work:
4 Rounds of:
:30 Glute Bridge Hold
:30 Low Plank Hold