Warm-up
Coach’s choice

WOD prep
Prep the movements

WOD “Cindy Full of Grace”

3 Rounds of “Cindy”
15 Clean & Jerks (135,95)
rest 1 minute

2 Rounds of “Cindy”
10 Clean & Jerks (135,95)
rest 1 minute

1 Round of “Cindy”
5 Clean & Jerks (135,95)

Option 2:
3 Rounds of “Cindy”
15 Clean & Jerks (115,80)
rest 1 minute

2 Rounds of “Cindy”
10 Clean & Jerks (115,80)
rest 1 minute

1 Round of “Cindy”
5 Clean & Jerks (115,80)

Option 3:
3 Rounds of “Cindy”
9 Clean & Jerks (95,65)
rest 1 minute

2 Rounds of “Cindy”
6 Clean & Jerks (95,65)

1 Round of “Cindy”
3 Clean & Jerks (95,65)

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Squats

* Scale load as needed
*Scale for pull-ups:
Banded pull-ups
Ring rows

Post WOD
Banded over head distraction 2 minutes per side.