Mobilize
Banded shoulder mobility and scap activation work
WOD
Level 1
“Cindy”
AMRAP in 20 minutes of:
- Pull-up x 5
- Push-up x 10
- Squat x 15
Level 2
“Mary”
AMRAP in 20 minutes of:
- Handstand Push-up x 5
- Single-leg Pistol Squat x 10
- Pull-up x 15
Notes
- Compare to here
- If you have previously scored 20+ rounds on Cindy, then consider doing Mary.
- Scale pull-ups to ring rows or bands, and scale push-ups to hands-on-box (elevated).
- No ABMAT’s for HSPU’s; reduce the reps or do Cindy instead.
Half Cindy: 6 + 9
Mary
8+11 Pull-ups Rx’d
Cindy
12+5 rx
Cindy 16+2 Rx
CINDY- 22 + 12
Cindy 14+10