WOD WOD, 2019-09-07

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Saturday

Warm-up
Warm-up
AMRAP x 10 MINUTES
8/6 Cal Bike
8 Ring Rows → 8 Kipping Swings
8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches
25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk

Partner Strength
Bench Press (1×3)
I. ON A 12:00 RUNNING CLOCK…
Establish 3-Rep Bench Press for Each Athlete*

*Athletes can record individual 3-Rep. But "Score" for team is the combined total.

-Rest 5:00 before Part 2-

Partner Workout
Metcon (AMRAP – Reps)
IN TEAMS OF 3…

II. ON A 12:00 RUNNING CLOCK…
Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is…
5 Push-ups
10 Pull-ups
15 Air Squats

*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals = 7, 115 Cals = 11.

Part II comes after 5:00 Rest!

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