WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

6min EMOM

Pick A,B,or C based on skill level

A) 

2-6 muscle ups 

-record total reps 

Or

B) 

Odd min: 7 ring kip swings 

Even min: 2-4 jumping muscle ups 

Or

C) 

Odd min: 5-7 dips 

Even min: 7-10 unbroken strict pull ups*

*use bands as needed*’

Class split into 2 teams-

“Team Cindy”

4 rounds of each 

1 team does as many rounds of “Cindy” as possible 

5 pull ups

10 push ups 

15 squats 

While 

Other team runs 400m 

Switch. 

Extra Credit 

Super set 

4x 20-25 GHD sit ups 

4x 20 banded good mornings