"Cindy and DT Sitting in a Tree, K-I-S-S-I-N-G..."

EQUIP: Jump Rope, Pull-Up Bar, Barbell (a: 155/105, i: 105/75, b: 75/45)

WARM-UP:

*Active Stretch + 400m Run + 25 Double-Under or Lat Bar Hop + 1 Round Cindy + 1 Round of 1/2 DT (6 DL, 5 HPC, 3 PJ)

WOD 1:

For Time -

*5 Rounds of “Cindy”

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

*50 x Double-Under (sub: 50 x Lateral Bar Hop)

*4 Rounds of “Cindy”

*40 x Double-Under (sub: 40 x Lateral Bar Hop)

*3 Rounds of “Cindy”

*30 x Double-Under (sub: 30 x Lateral Bar Hop)

*2 Rounds of “Cindy”

*20 x Double-Under (sub: 20 x Lateral Bar Hop)

*1 Round of “Cindy”

*10 x Double-Under (sub: 10 x Lateral Bar Hop)

(NOTE: Rx+ = 50 Double-Under every set (do not treat D-U’s as part of the descending ladder))

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-3 to 5 min. Recovery (on your own)-

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WOD 2:

For Time -

*3 Rounds of “DT”

*12 x Deadlift (a: 155/105, i: 105/75, b: 75/45)

*9 x Hang Power Clean (a: 155/105, i: 105/75, b: 75/45)

*6 x Push Jerk (a: 155/105, i: 105/75, b: 75/45)

*600m Run

*2 Rounds of “DT”

*400m Run

*1 Round of “DT”

*200m Run

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