Buy In: Musical medballs. 10 reps with a band: OHS, Good mornings, pull-aparts, no money drill, one arm shoulder press.
In 3 minutes, run 400 meters.(Earlier wod times may have to substitue rowing- it is supposed to clear up later in the day). With the time remaining, begin working on rounds of Cindy (5 pullups, 10 pushups, 15 airsquats). When 3 minutes have expired, begin another 400 meter run. You will pick up where you left off on your Cindy round. This workout will be 30 minutes long and feature 10 rounds. Your score for this workout is how many rounds/reps you get. Please email questions to: askFranklin@tldr.com.