Whenever we programme we try to think about the time domain we're trying to hit.  This WOD could take anything from 2 minutes to 20 minutes Rx!  Please scale to a weight that keeps you within the 5- 10 minute range. 

Don't drop the bar!

30 Front Squats*

The RX weight is body weight for guys and 3/4 body weight for girls.

Every time you dump the bar perform one round of Cindy before picking the bar up again (Squat cleans are allowed):

  • 5 Pull Ups
  • 10 Press Ups
  • 15 Air Squats