OVERVIEW

Today’s WOD is the benchmark workout. Cindy which is a 20 Minute Amrap of pull ups, push ups and air squats. This workout is a test of strength and endurance. The goal is to find a pace that you can maintain for each round throughout the 20 minutes taking as little rest as possible.

WARM-UP

• Mobility

  • Spidermans

  • Standing pigeon

  • Trap mash

  • Lat stretch

• Activation

  • 3 min Plate squat

  • Scap push-ups

  • Scap ring row/pull-ups

WOD

Cindy:

Amrap 20 of

5 Pull-ups

10 Push-ups

15 Squats

COOL DOWN

Lats

Shoulders

Hips