A heavier and harder (?) version of the benchmark WOD, Cindy. Increasing the range of motion requirement on the pull ups, the relative difficulty level of the push up, and the loading of the squat all points to what COULD be perhaps a tougher version. But it is all about the way you treat that 200m run. If you slack off and try to find some rest and recuperation over that 200m distance, then you are most certainly decreasing the overall intensity of this one. But if you can manage to fight the urge to treat that one minute run more like a sprint… then you just might be able to keep the intensity level up. That creates an additional mental task today… keep the brain engaged and focused on pushing that pace!

Monday’s WOD at 7, 9, 10am and again at 4pm
20 min AMRAP:
200m Run
5 Chest to Bar Pull-ups
10 Army Combat Push-ups
15 Goblet Squats (50/35# DB)
Record number of rounds and remaining repetitions

Intended Stimulus
Today we have a Cindy variation that has more difficult movements for the 5-10-15, and also includes a 200m run in each round. This run will keep you from being able to get the high number of rounds that we usually shoot for in Cindy. That doesn’t mean that the run is a rest. In fact, it’s the opposite! The run needs to be pushed hard so that you can keep the intensity level up throughout the entire 20 minutes. Pull-ups should mostly go unbroken. Two sets or fewer for the push-ups for the majority of the workout and unbroken goblet squats, at least for a while, would be the ideal scaling. Have fun and push hard for 20!