for 15 minutes of AMRAP:
Do a max. of 10 thrusters, with whatever weight you choose, then do 2 rounds of Cindy (5 pullups, 10 pushups, 15 air squats = 1 round)
I completed 6 rounds (I completed the 6th round in about 5 seconds past the 15 minute
I was taking a few seconds before each Thruster (I used 95 lbs for all rounds) to do all 10 unbroken.
Good form overall for all movements. I was going kind of slow and steady on the air squats.
6 ROUNDS = 60 THRUSTERS WITH 95 LBS = 5700 LBS TOTAL
60 PULLUPS, 120 PUSHUPS, 180 AIR SQUATS DOING CINDY ROUNDS
This is a good WOD since the Cindy movements tax you going into the thrusters.
I was totally exhausted after this one... almost puked.
I warmed up in general and then with the thrusters since I don't normally do them and I NEED to.
bar x 8
75 lbs x 8
Then I went right into the WOD.
stretched out a bit and then shower and went back to work - I did this at the SoHo Eastern Athletic gym.