6-8 by 200m. Rest 30s.

$$ Plank Set Cash Out $$



MOB: Feet/Ankles/Shins/Calves/Hammies

WOD: For Time: 45m Time Cap

5K Run or Row

10 Rounds of Cindy

* 1 Round of Cindy = 5 Chin over the Bar Pullups, 10 Chest to Floor Pushups, 15 Bottom below Parallel at the bottom and Fully Open Hip at the Top Air Squats. FULL ROM EVERY REP!

** Integrity of the Movement for Every Rep. An Ugly Rep is a NO Rep! A Half Way Rep is a NO Rep!!

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