WARM UP – MOBILITY
Dynamic laps
Banded shoulder warmups
–
Hanging / scap pullups
Wall walks / Down dog HSPU’s
Hollow drills
WOD A
E3MOM x 4 Sets:
4-8 HSPU’s or 2-3 wall walks
10-15 Box jump overs
8-12 Hollow rocks or 15-20 secs hold
—
– Choose a progression and rep scheme that will challenge you but that is makable in 1-2 sets
– Share a box with someone and just stagger your start
WOD B
Choose one of the following (make small adjustments as needed)…
HARD CINDY
20 min AMRAP:
5 Weighted pull-ups 35/25lb DB
10 Push-ups with feet on a box 30/24″
15 Squats holding a plate 45/35lb
—
– Hands on parallette’s for pushup RX – share a station with someone
STRICT CINDY
20 min AMRAP:
5 Strict pullups
10 Pushups w/ hands on DB’s (+ feet on 12″ box for guys)
15 Squats holding a plate 25/15lb
ACCESSORY
3-4 Sets:
12-15 DB pec flies
20-24 Top-down KB bent over rows
– rest 90 secs –
