Athletes,

If this is your 3rd day on you may find it more beneficial to take tomorrow off. These WODs are benchmarks for a reason. They make you go hard and you don’t realize it until the next day.

Cindy – This WOD is yet another one that requires pacing. You may want to opt to do this WOD as an EMOM if you know you’re engine is a little slow. If you are stronger and your cardio is good still use pace. Take a breath between movements as you warm into pace.

Jared – FTCF

A. Warmup
Coaches Warmup in regards to the strength WOD not the AMRAP.
Also introduce the bands to those who need them. Try to get away from these 6 point pushups.

B. SWOD
Weighted Ring Dips
4,4,4,4,4

C. WOD
Cindy
20 Minute AMRAP
5 Pullups
10 Pushups
15 Squats

Coaches remember we have bands if you need them for pushups!