WOD
EMOM 12 (alternating)
Odd 6 T2B + 3 bar MU (ring row)
40 DU
5min AMRAP
5 Power Snatch 115/75
10 Push-ups
5 Barbell Burpees
REST 2min
5min AMRAP
5 KB (53/35)
10 Goblet Squats (53/35)
5 Weighted Situps (53/35)
TEC WOD
1600m Run – 2 Rds “Situp Cindy” (5 Pullups, 10 Pushups, 15 Situps) – 800m Run – 4 Rds
“Situp Cindy” – 1600m Run
Advanced WOD
30-20-10
Power Clean 135/95
Box jump 30/24
Push up
Bonus Work
3×20 Flutter Kicks, 3×20 Russian Twists, 3×20 plank mountain climbers
