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'Cindy' - AMRAP(20).
5 pull ups
10 push ups
15 air squats
*compare to: 7/6/17

<3 months - Little Cindy - AMRAP(20).
3 pull ups
6 push ups
9 air squats

Core - 3x15 weighted ABMAT sit ups

Alt. EMOM(12).
20 second L-Sit 1st minute
30' Handstand Walking or 30 second HS Hold

Followed by....

4RFT of:
10 GTO (95#/65#)
10 Ring Dips
40 Double Unders (or 1/2 attempts)

<3 months -
10 GTO 65#/35#
7 Ring Dips
30 Double Unders (or 1/2 attempts)

5 stations for total reps, 1 minute at each station. 3 rounds with 1 minute break between rounds.

KB Swings 70#/53# (35/22 or less)
DB STO 45#/25# (25/15 or less)
Alt. Sandbag Lunges (in place) 100#/70# (70/50 or less)
Calories on Rower
Calories on C2 Bike

3 Position Squat Snatch. ATK/BTK/Floor. 4Rds, 1 Round every other minute.

Followed by....

AMRAP(8).
10 OHS. (60% top load from complex)
10 C2B Pull Ups

<3 months use 65/35 or less and do pull ups

Core - 3 max effort hollow rock holds

9,15,21,15,9 RRFT of:
Burpee Box Jumps ( 24"/20")
Wall Ball Shots (20#/14#) to 10' target

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OUR HOLIDAY PARTY IS TONIGHT - HYATT RESTON - 7PM

EMOM(8). 5 Clean and Jerks. Touch n Go.
No letting go of the bar. These are to be unbroken

Followed by....

30,20,10 RRFT of:
Shoulder Press 75#/55#
T2B

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OUR HOLIDAY PARTY IS THIS SATURDAY - HYATT RESTON - 7PM

4 Rds. of the following Snatch complex:
1 Hang Snatch Pull
1 hang power snatch+ 2OHS
1 hang squat snatch.

*no letting go off the bar during the complex.

1 rd every other minute

Followed by....

4RFT of:
400/300M row
10 Power Snatches 95#/65# (65/35#)
3 rope climbs (1RC)** sub is 1:1 assisted RC
*20min time cap

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OUR HOLIDAY PARTY IS THIS SATURDAY - HYATT RESTON - 7PM

CF Open 17.5


10 RFT of:
9 Thrusters 95#/65# (65/35#)
35 Dbl. Unders

compare to: 3/24/17

Core - 3 max effort L holds on parallets

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OUR HOLIDAY PARTY IS THIS SATURDAY - HYATT RESTON - 7PM

SKILL - Double Unders

AMRAP(20):
20/15 Calorie Row
10 Power Cleans 135#/95# (65/35#)
5 Push Jerks ( same)

Core - 3x20 Hollow rocks

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OUR HOLIDAY PARTY IS THIS SATURDAY - HYATT RESTON - 7PM

Overhead Squat Heavy Single. Compare to: 9/8/17

Followed by...

Alternating Dbl. Tabata Intervals of:

C2B Pull Ups
DB Snatches 45#/25# and up is rx’d


*every rep counts

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