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Saturday, September 21 2019

Posted by Mandee on September 20, 2019   |   5 Comments

 

 

MainSite WOD

3 Rounds For Time:
1,000-meter Row, Run or 2.5km Assault Bike

5 rounds of Strict Cindy   MRX Cindy
(1 round of Strict Cindy is 5 strict Pull-ups, 10 Push-ups, and 15 Squats)

OR
3 Rounds For Time:

5 rounds of Strict Cindy   MRX Cindy

(1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats)
1,000-meter Row, Run or 2.5km Assault Bike

*MRX Cindy with Ring Rows or consider Strict 3-6-12 reps 3 strict Pull-Ups, 6 Push-Ups, 12squats*

Core & Odd Object Development

20 Tire Flip Jump Throughs
100m Plate Pinch Grip Carry straight to 200m KB or DB Farmers Carry
10 Double KB OHS or 10each Arm KB OHS

 

 

 

 

CFHSV Running & Endurance WOD:

2400m run, rest 4 minutes

3 x 800m run, rest 2 minutes between efforts

 

 

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Open Interest & Information Meeting: Wednesday, September 25th 530PM

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5 responses to “Saturday, September 21 2019”

  1. Dukeniscus says:

    Scaled Cindy to 5 strict pull ups. 8 push ups. 5 air squats to a wall ball.
    35 minutes

  2. Nathaniel says:

    26:53 rx

  3. JJ Millich says:

    26:33, RX (Bike, then strict Cindy)

  4. Mandee says:

    33:50 rx row