MON 5/6/24 WOD

Warm Up - :20 jumping jacks - 5 inchworms - 10 Samson stretch lunges - 10 ring rows - :20 jumping jacks - 5 inchworms - 10 alternating Cossack squats - 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row - 3 sets:  :30 squat therapy - :30 rest - 1 set:  5 tempo push-ups (:02 down) - 10 push-ups – 3 kip swings + 3 big kips – 2 kip swings + 1 pull up – 2 kip swings + 1 pull up + 2 kip swings – 3 kipping pull ups – Mini round:  1 round of Cindy at working scale –

WOD – “Cindy”

20 Min AMRAP

5 pull-ups L2-3 pull ups L1-3 ring rows
10 push-ups L2-6 push ups L1-6 knee push ups
15 air squats L2-same L1-9 air squats

Rounds + Reps

Post WOD - 1:00 couch stretch/leg - 1:00 banded lat stretch/arm