Mr. Wagstaff showing off his ninja like abilities on our newly hung pegboard!

Warm Up

General Warm Up (5:00)
-Circle Drills (see whiteboard)

Air Squat Prep/Review/Drill (5:00)
-Review Points of Performance and Drill

Push Up Prep/Review/Drill (3:00)
-Review/Drill

Pull Up Prep/Review/Drill (7:00)
-Dead Bug/Superman (on floor)
-Dead Bug/Superman (on rig)
-Front/Back + Knees High & Pull Down
-Hip Open Drill (on floor)
-Full Pull Up (front/back + knees high, pull and open hip)
-Push away from the bar (hard)

WOD - Primary Focus

"Cindy Redux"

AMRAP 15:00

10-15-20-25-30-etc. Pull Ups
20-30-40-50-60-etc. Push Ups
30-45-60-75-90-etc. Air Squats

Accessory - Secondary Focus

Core/Grip Work

EMOM x 12
Odd: Farmers Carry (length of rig)
Even: Max Effort L-Sit