WOD

“No More Parties”

METCON

EMOM 20
1 – 100 Meter Shuttle Run
2 – 1 Round of “Cindy”
*5 pull ups, 10 push ups, 15 squats

MASTERS

EMOM 20
1 – 100 Meter Shuttle Run
2 – 1 Round of “Cindy”
*3 pull ups, 6 push ups, 9 squats

MOVE

EMOM 20
1 – 100 Meter Shuttle Run
2 – 1 Round of “Cindy”
*4 ring rows
*8 box push ups
*12 squats

WOD GUIDANCE & GOALS
Minute one, you will shuttle 10 meters, ten times, to complete the 100m shuttle. The shuttle will take around :30. You’ll then complete one round of “Cindy” (5 pull ups, 10 push ups, 15 squats) in the following minute. Scale reps of “Cindy” before scaling the movements. Record any modifications to comments.

Compare Scores HERE

Post Mods to Comments.

HOME WOD

100 pushups
100 sit ups
100 squats
100 lunges

ENDURANCE

6 x 400m, rest :90