WOD NOTES
Rowing “Cindy”
8 sets of rowing and 7 sets of “Cindy”
Fitness
2000 m row
Every 400 m
Perform the following…
5 Pull ups
10 Push ups
15 Air Squats
Performance
2000 m row
Every 250 m
Perform the following…
5 Pull ups
10 Push ups
15 Air Squats
**Add a weight vest is you’re feeling strong in your gymnastics movements
Sport
4 sets of complex
Panda pull + hang snatch
5 sets of complex
Snatch grip DL x 3
High box jump x 2
EMOM x 12
Odds = Strict deficit HSPU (increase depth if possible) x 1-5 reps
Evens = Stict C2B x 3-6 reps
