WOD for 18Nov

We are back at Frederick gym at 11:40. 



EMOM for 30 MIN

5 Pull ups

10 Push Ups

15 Air Squats.


*How far can you make it? 5 min, 10 min, 20? Wherever the clock catches you, record that time, then finish the rest of the workout in a AMRAP fashion recording how many rounds they do in the remaining time. If that doesn’t make sense – come and we will explain. 


** if your “Cindy” score is 23+ rounds, then perform this as 30 rounds for time. 

One thought on “WOD for 18Nov

  1. Did Chelsea as 30 rounds for time. Did it in 24:08.

    I did 25 full rounds of Cindy and 1 pull up into 26 in the 20 minutes of Cindy.

    Was fun!!

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