20 Minute EMOM:

Min 1: 200 Meter Run

Min 2: 1 Round of Cindy

*Try to hold on as long as you can! If you fall behind, then it turns into an AMRAP for the remainder of the time.


1RD of Cindy = 5 Pullups,10 Pushups, 15 Air Squats

This may not look like much on paper, but trust me, you might have 5-10 seconds break per minute if you keep a fast pace.  If your engine runs slow, and you hit a minute where you can’t complete the work in that given minute, then switch to making the remainder of the WOD an AMRAP.  In the comments on our FB page, put how far you got before it turned into an AMRAP.  If you made it all the way through with keeping it an EMOM, post that as well!


Scaling Options:

Run-> 250M Row

Pull Ups -> Buddha Pull Ups

Push Ups -> Off bench

Air Squat -> to depth


Cool Down:

Calf Stretch on Rig – 2 min per side


Doorway Stretch – 1 min per side

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