kyleCFE:

MOB

DYNWU

WOD:

50 Wallball Buy In

Then:

3 RFT:

800m Run

10 Burpees

20 Airsquats

 

CF:

MOB

WU: 400m Run/25 Abmat Situps/15 Strict Pushups/500m Row/25 PVC Pass Thrus/20 Iron Cross(Each Side)/25 Slow PVC Good Mornings

 

A. 1 Min Max Effort Dbl Unders: LV1:  Row Max Effort Cals. LV2: Max Effort Speed Rope.

 

B. 1 Min Max Effort Backwards Jump Rope: LV1: Max Effort Box Squats (12″)

 

C. 50 Reps: Bear Complex (115/80)

Your Goal is to Complete 50 Bear Complex as Efficiently as Possible. However; Every 4 Mins you must stop doing Bear Complex and Complete 1 Round of Cindy. You will Complete 1 Round of Cindy at 4mins, 8 mins, 12 mins, 16 mins….However long it takes you to finish the 50 Reps …Stopping at every 4th Minute to Complete 1 Round of Cindy.

Bear Complex is: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press = 1 Rep

Cindy is: 5 Pullups, 10 Pushups, 15 Air Squats = 1 Round

 

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