1. Performance:
Tempo Chest-to-Bar Pull Up 3×6-8 @ 21X2, rest as needed betweens sets.

OR

Fitness:
Tempo Strict Pull Up 3×6-10 @ 21X2, rest as needed between sets.

2. “Half Cindy”
10 Minute AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

NOTE: If you competed in our In-House Competition this past Saturday, we recommend the following recovery work INSTEAD of today’s WOD:
1. Move blood. Then hit 15-20 minutes of mobility.

2. 30-60 minutes of low intensity aerobic work.*

3. 10-15 minutes of static stretching or ROMWOD (hold each stretch for a minimum of 2 minutes per stretch).

*Run, row, bike, swim, mix it up at continuous, low effort. You should be able to hold a conversation with a friend.