Warm Up: – AMRAC 8
Bridge Run
1 round of “Cindy”
5 pullups
10 pushups
15 squats
WOD: – A: EMOM 12
1. 45 sec plank
2. 8 BS @ 135/95
3. 12 kb swings @ “heavy”
REST 7 minutes
B. 3 rounds for time:
12 HSPU
9 elevated ring row @ 20/12
400m run
Warm Up: – AMRAC 8
Bridge Run
1 round of “Cindy”
5 pullups
10 pushups
15 squats
WOD: – A: EMOM 12
1. 45 sec plank
2. 8 BS @ 135/95
3. 12 kb swings @ “heavy”
REST 7 minutes
B. 3 rounds for time:
12 HSPU
9 elevated ring row @ 20/12
400m run
