Most of us have done 14.4 and have one more WOD to go in the Open. I have had lots of fun watching people do things they couldn't do before the Open. Heck, even Hudson got some double unders today for his competition, Judy!! Seeing how far we've come in the last year, gets me excited to see where we will be next year at this time.
Don't hate the messenger--today's WOD is none other than "Cindy."
Prep:
Run 1 mile, Row 1000m, or 50 shuttle runs
dynamic hip/leg stretches
Strength:
10 min EMOM @ 60% of 1 RM
3 deadlifts
2 hang cleans
1 jerk
Conditioning
"Cindy"
20 mins AMRAP
5 pull ups
10 push ups
15 air squats
Foundations
10 mins AMRAP
5 ring rows
10 push ups (on a box or wall if you need to--get full range of motion)
15 air squats
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