Three rounds for time of:
Run 800m
5 rounds of Strict Cindy.
*1 round of Cindy is 5 Pull-ups, 10 Push-ups, 15 Squats.
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WOD: Friday
Five rounds for time: 7 Thrusters 60/40kg 14 Chest to Bar Pull-ups *15 minute cut off. Tips: Obviously this is going to be a hard one – as a guide for scaling use a weight that should see you get the first few rounds of thrusters done unbroken. Breaking the last few sets of thrusters is acceptable but not to the point of doing singles. As for the pull-ups, the first priority is the C2B element – I would prefer you to scale volume and retain the C2B element than to retain full reps at the expense of range of motion. If you’re a firebreather, hit it hard from the start and see how much of it you can do unbroken – otherwise use a sensible strategy to see if you can beat the cut off time. The 15 minute cut off allows for 2.5 minutes per round, which makes it pretty achievable with the right plan.