Dynamic Warm Up
Ski / Row
Gymnastic Warm Up
Pull Ups / HSPU / Pistols
WOD
EMOM 28
1) 15/12 Cal Row
2) 14/11 Cal Ski Erg
3-4)
RX 1 Rounds Of “Mary ”
INT “Strict Cindy”
1 *1 Round of “Mary”
5 HSPU +
10 Pistols +
15 Pull Ups +
*1 Round of “Strict Cindy”
5 Strict Pull-up +
10 Push-up +
15 Air Squat
**On the row and ski, try to hold a consistent, sustainable effort
through all rounds. Aim for completing the calories on each
machine in under 0:50. Minutes 3 & 4 are combined as a two-
minute working window.