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WOD - Monday, 11/7/2016


3 RNFT of "Cindy"

1 round of "Cindy"

5 pull ups

10 push ups

15 air squats

A. Strength: Back Squat (Fall squat cycle: week 5) (22 minutes)

5 x 5 @86% of you 5RM

B. Conditioning: (14 minutes)


In a 2:00 window, complete

15 Thrusters (95/65)

15 pull ups

with remaining time: ME Burpees

rest exactly 2:00

Repeat for 4 rounds.

Score is total burpees.

Extra Credit:

A. 3 x ME Strict Ring Dips, 2 Minutes Rest between efforts

B. 2 x ME Ring Support Holds, 2 Minutes Rest between efforts

C. 50 Push-ups with hands on med ball

My guess of what you're reaction to this WOD is...

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