Wednesday - Pump Day

Warm up

line drills

2 rounds 10 C’s & D’s, 10 Ground to bar touches

Empty bar

Strength

EMOMx10

Odd: 10 Power Cleans L3-155/105, L2-115/85, L1-95/65

Even: 10 HSPU L3-1 abmat, L2-up to 3 mats, L1-band or box

Metcon (30 min cap)

80m run (red rail and back)

25 Cal Row

5 Rounds of C2B "Cindy"

80m run

20 Cal Row

4 Rounds of C2B "Cindy"

80m run

15 Cal Row

3 Rounds of C2B "Cindy"

80m run

10 Cal Row

2 Rounds of C2B "Cindy"

80m run

5 Cal Row

1 Round of C2B "Cindy"

*L3: C2B Cindy = 5 C2B Pull-ups, 10 Push-ups, 15 Squats

*L2: Pull-Ups (chin above bar)

*L1: Pull up progression (box or band)