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WOD MOVEMENT WARM UP
:10/12 Min
Take this time to warmup your Barbell movement for the Metcon:
Thruster
Power Snatch
Sumo DL High Pull
5 ROUNDS / 5 Min
ROUND 1 - 5 Rounds “CINDY”
ROUND 2 – 400M Run + 5 Rope Climb
ROUND 3 – 15 Thruster @ 115/85 + 15 BMU/C2B/PU
ROUND 4 – 20 Power Snatch @ 115/85 lb + 20 Lat Burpee Over Bar
Round 5 – 25 Sumo Deadlift High Pull + 25 Hand Stand Push Up
*Rest Remaining Time in Each 5 Min Round
SCORE: Total Time Working
The clock will be running UP - so track how long it takes to perform EACH ROUND of exercise - your score will to a TOTAL of all 5 Rounds working time.
ROUND 1: “Cindy” - 5 Pull Up + 10 Push Up + 15 Air Squat
ROUND 2: Athletes choice for Bar Muscle Up, C2B Pull Up, Pull Up or Modification of choice - Pick a Movement that is challenging but will allow you to finish and have some recovery in the 5 MIN