170811 Friday

Day 5
WOD 170811

warm-up – Coach’s Choice

Choose what you love Friday!
Option 1: Kinda “Cindy”
AMRAP 20:00 @ testing effort
5 jumping pull-ups/ring rows
10 hrpu
15 squats

Option 2: Rx’d “Cindy”
5 pull-ups
10 hrpu
15 squats

Option 3: Difficult “Cindy”
5 ctb pull-ups
10 ring dips
15 squats

Option 4: “Cindy” from Hell
5 ring muscle-ups
10 renegade rows… dbs nte 30/15 (push-up, row(R), push-up, row (L) until you get 10 push-ups)
15 ohs w/empty barbell