WOD

“Nail Salon”

METCON

3 Rounds of “Cindy”
12 Clusters
3 Rounds of “Cindy”
9 Clusters
3 Rounds of “Cindy”
6 Clusters

Weight: 95/65

MASTERS

3 Rounds of “Cindy”
12 Clusters
3 Rounds of “Cindy”
9 Clusters
3 Rounds of “Cindy”
6 Clusters

Weight: 75/55
“Cindy” w/banded pull ups

MOVE

3 Rounds of “Cindy”
12 Clusters
3 Rounds of “Cindy”
9 Clusters
3 Rounds of “Cindy”
6 Clusters

Weight: 55/35
“Cindy” w/ring rows

WOD GUIDANCE & GOALS
One round of “Cindy” is 5 pull ups, 10 push ups and 15 squats. Each round takes about :60. A cluster, is a squat clean thruster (from the floor, pass through a squat, and jump overhead), which is the farthest we move a barbell. The cluster weight should feel light, size reps should feel manageable before having to rest. Target 15 minutes.

Courtesy of CompTrain

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HOME WOD

3 Rounds of “Cindy”
400 Meter Run
3 Rounds of “Cindy”
300 Meter Run
3 Rounds of “Cindy”
200 Meter Run

Cindy:
5 push ups
10 sit ups
15 squats

ENDURANCE

Rest