I hear theres a Lady named "Cindy" who likes to "Clean"

Warm up
stretch those hips and shoulders!
10x air squats
10x burpees
run 400m 
10x GHD
10x back ext
10x pull ups

Wod 1

EMOTM for 10minutes

3x Power Cleans

RX 205/135

B: 150/115

C: 135/95

**If you are New, you will do a 5min emotm at a lighter weight. 

rest 5 minutes 

Wod 2

15min Amrap 

3/4 "Cindy"

5x pull ups

10x push ups

15x air squats 

Don't forget to stretch!!

**please put your order in for supplements, shorts, shirts. etc..... 

**July foundations is closed. the next one has not been determined yet. 

Grace Meets Cindy..

WOD

3 rounds for time. 

5x Clean and Jerks 

5. rounds of Cindy

*1 round of Cindy is 5 pull ups, 10 push ups, 15 air squats. 

rx 135/95

b: 115/75

c: 95/65

You will have a time cap of 25minutes... -It can be done in less time then that-

Centurions, when you arrive at the box be sure to sign the white board under the heat you want to go in. we can have up to 15 people working at a time. 

NO BAR SHARING.  

Make sure you are stretching out after each and every WOD. Seriously!

Benchmark.

"Cindy"
20min AMRAP
5X Pull ups
10x push ups
15x air squats


AMRAP=as many rounds as possible.