11.20.2017

SWOD
Back Squat EMOM
8 Minutes
First 4 Minutes 3 Reps @ 70%
Last 4 Minutes 1 Rep @ 80% (And increase if possible)

WOD
“Cindy”
20 Minute AMRAP
5 Pullups
10 Pushups
15 Air Squats

METCON
Build up workout (start early, 45 minute workout)
Row 1 minute
Bike 1 minute
Jump rope 1 minute,
Then 2-2-2, 3-3-3, 4-4-4 and 5-5-5

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