Wednesday
Warmup/Mobility) 2 Rounds:
50’ bear crawl
30s box hamstring stretch
30s box shoulder Stretch
20-30s hollow body hold
*15-20s transition between movements
WOD A) EMOM x 12 mins – 4 Rounds of each:
20-40 doubleunders (40 secs cap)
20-40s handstand walk or hold
1-5 muscle ups or 2-3 transitions + negative on low rings
WOD B) Choose one of the following 15 min AMRAP’s:
Beg: “15 min Cindy”
5 pull-ups
10 push-ups
15 squats
Int: “Cheeky Cindy”
1 rope climb
10 parallette push-ups (rx is feet on 12” box but can be on floor as mod)
15 jumping squats (hips must fully extend and feet must leave the ground, no minimum height)
Adv: “Spicy Cindy”
1 legless rope climb (legs may be used on descent)
10 ring push-ups
15 jumping squats (hips must fully extend and feet must leave the ground, no minimum height)
*Score with progression: Beg/Int/Adv and Rx if completed as prescribed
WOD C) Immediately post-workout you will have 1 min to transition to 150/100/50 (Adv/Int/Beg) doubleunders for time – 5 min cap.
**Please take the time to do Crossover Symmetry “Recovery”… your shoulders will love you for ittomorrow!
