A. 10 minutes to establish 3rm Back Squat
Rest exactly 3 minutes
B. “Cindy” Amrap in 20 minutes:
5 pullups
10 hand –release pushups w/ feet
on 25 lb. plate
15 air squats
Push-ups w/ feet on 25# plate- The rep
starts at the top push-up with arms at full extension and both feet on the
plate. Athlete then lowers chest to ground and must lift both hands off of the
ground before pressing back to full arm extension. During this movement the
hips and thighs can NOT touch the ground.
A. 350 lbs. (5 lb. PR)
B. 16 rounds + 5 pull-ups + 3 push-ups (488 total reps)
Entered into an on-line competition that my lead to an competition in Santa Cruz, CA at the end of September. This is the first qualifier WOD of three WODs. http://www.diamondofthetough.com/
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