WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotations + full body stretches
Tech/warm-up: All Cindy + DT movements
Warm-up to working weight for DT / prep for WOD A
WOD A
*Cindy & DT Sitting in a tree…*
Complete AMRAP in 20 mins:
200m run*
1 Round of “Cindy”
200m run*
1 Round of “DT”
—
Cindy = 5 Pull-ups, 10 Push-ups, 15 Air squats
DT = 12 Deadlifts, 9 Hang power cleans, 6 Push jerks (155/105)
—
Scale movements and reps as needed to keep moving, your DT weight should allow you to complete a few sets of the complex unbroken
*Count each 200m run as 20 reps on your last round for scoring.
ACCESSORY
4-5 min aerobic cool down (easy Row / Ski / Bike)
Roll, Stretch, Mobilize, and/or work on a weakness
