Partner Cindy
Warm-up
– Dynamic Warm Up – (10 Minutes) Coaches Choice
(Start Talking about WOD and setting 4 Person Teams)
Then
POP: (7-10 Minutes)
Pull Up (Chin over Bar, Arms fully extended) – Strict, Kip, or Butterfly
Push Up (Chest To Ground, Elbows Fully Extended)
Air Squat (Hip Crease Below Parallel, Hips Fully Extended)
Metcon (AMRAP – Rounds)
Team Running Cindy – (20 Min AMRAP)
4 Person Team:
2 Team members 800 m Run
2 Team members alternate rounds of”Cindy”
5 Pull ups
10 Push Ups
15 Air Squats

Switch Each Time Run is Completed


Scale For Pullups:
1. Jumping Pullups
2. Low Ring Rows with False Grip

Scale For Run:
400m

A. Only Completed Rounds Count (If runners come back and you are on your 10th Push Up, the round doesn’t count)

B. SCORE IS TOTAL NUMBER OF FULL ROUNDS

Have Fun!!

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