"CINDY" OR "MARY"

A) WOD Prep:

"Cindy Prep"
3 Sets as strict as possible:
3 Strict Pull-ups
6 Push-ups
9 Air Squats
15 Banded Pull-aparts
Rest 90s

- OR -

"Mary Prep"
3 Sets as strict as possible:
3 Strict HSPU
6 Alt. Pistols
3 Strict Pull-ups
15 Banded Pull-aparts
Rest 90s

B) WOD(s)

"Cindy"
AMRAP 20:
5 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
10 Push-ups (S = Box Push-ups)
15 Air Squats

- OR -

"Mary"
AMRAP 20:
5 HSPU
10 Pistols
15 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)

C) Extra Credit:

1a) Seated DB Lateral Raises (3 x 15). Rest 30s.
1b) Banded Face-pulls (3 x 25). Rest 30s.