Some of the afternoon crew after their Ab Mat par-tay!  

WOD:

#24

EMOM FOR 24 MIN:

MIN 1: 10 (5 Down and Back) Shuttle Sprints *Approx :40-45 sec

MIN 2:  12/10 Cal Bike or Ski Erg

MIN 3: 15 Kettle Bell Swings 70/53lbs  (Rx+20)

MIN 4: 1 Round of “Cindy”. 1 Round of Cindy is 5 Pullups + 10 Pushups + 15 Air Squats  **Scale to 5 Rows + 7 Pushups + 9 Squats if needed. 

CASHOUT:

2-4rds:

5 Strict C2B
5 C2B
5 Bar Muscle Up

Rest 1:00 between rounds

Scaled Version

4 Palm Facing Rows (1 second count at top)

4 Elbows High (1 (second cound at top)

4 Underhand Palms Ups (1 second at top)

4 Dips