1. Run 400m or Row 500m 
  2. 20 Shoulder Swings 
  3. 20m Elbow to Instep


Hips & Quads: Banded Hip Distraction, Wall Stretch, Voodoo Floss
Shoulders & Thoracic: 3 Way Stretch, T-Spine Rolling, Trap Smash


Get your recovery on with some Yoga tonight at Justified. Stick with it on the weekends at Tally and Killearn! 

Skills & Technique: (Click below for links to more info)



5 Pull-ups
10 Push-ups
15 Air Squats

20 Minute AMRAP
Score rounds and reps. 


(Only if you have a 20+ round prior Cindy. If no prior Cindy, you must do Cindy)
(This WOD can be scaled as needed but must meet above prereq's)

5 Bar Muscle-ups
10 Handstand Push-ups
15 Alternating Pistol Squats

20 Minute AMRAP
Score rounds and reps. 

Coach's Note:

Today is a CF Benchmark Wod called Cindy. These are always tough. You have the optional Cindy XL which incorporates some higher level skilled movements. Cindy is great by herself. The fist goal is to be able to complete full, sound reps for each movement. If you have done Cindy before and have scored higher than 20 rounds unscaled (on your most recent attempt), then you may elect to do the Cindy XL version. If you have never done Cindy or do not have a record of it, you DO NOT have the option of doing the XL version regardless of skill or competency level. The XL version can be scaled if needed. This is not an Rx+ option in a WOD but a change to work some higher level skills. You can scale this version if you meet the requirements of electing for it. If any case, have fun with this one and remember that mastering the basics is critical before advancing.

Coach Jon

Greg KeeterComment