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