Clamtown CF – Location – WOD
General Warm-up (No Measure)
2 sets:
10 row strokes | arms and hips only, legs stay straight
:30 Squat Hold
10 scap shrugs on rings or pull-up bar
10 scap pullups
2 sets:
5 kip swings
5 knee pushups
5 air squats
100m row
Partner Cindy-by-the-Sea (AMRAP – Rounds and Reps)
Partner 1:
5 Pull Ups
10 Push Ups
15 Air Squats
Partner 2:
500m Row
Partner 1 performs the AMRAP while Partner 2 completes a 500m row
Partners switch when the row is complete
The score is the number of rounds/reps completed
Goal: 18+ rounds
Scale pullups to banded pullups, jumping pullups, low-bar pullups, or ring rows
Scale pushups to banded, knee, or pushups against a box
Sub 400m run or 1200m bike for the Row
Stretching (Checkmark)
2 sets:
:30 child’s pose stretch
:30 saddle stretch
