Durability
Hip Airplanes – 1 min per side x 1 set
Powell Raise – Light Weight x 20+ reps per side x 2 sets
Skill/Strength
Back Squat – Work up to a heavy set of 3 reps, then 2 more sets of 3 at lighter weight
Loredana Toma, world champion in the 58 kg and 63 kg weigh categories, Back Squatting 440# at approximately 140# body weight!
@tomaloredanaelena (64kg, Romania 
) Squats 200kg / 440lbs! … with a men’s bar and wearing the ATG shirt 
+ Bonus points for walking it back in! #squats #200kg #440lbs #squat #teamatg #atg #olympicweightlifting #powerliftingWOD
“Cindy”
20 min AMRAP
5 Pull-ups (Rx+ 3 Ring Muscle Ups)
10 Push-ups
15 Air Squats
Athletes, the Rx+ today is not part of the original “Cindy” WOD, just so you know.
Often, the push-ups are the most difficult portion of this WOD. Achieving full depth on the push-up is great but you can scale to a partial push-up, just like a floor press is partial range of motion when compared to a bench press. However, no push-up variation allows for a broken midline.
Intermediate and advanced athletes sometimes allow themselves to relaxed abs + hip flexors, sag their hips, t0 gain a significant advantage over their piers who are doing the movement right. If you allow your hips to sag during your push-ups, you probably won’t hurt yourself today but you are certainly teaching your body to be less athletic. If you sag your hips on push-ups today, don’t be surprised the next time you push-press and lean backward too much.
You teach your body how to move every time you move. If you always move well, then moving well will become autonomous. If you’re always compromising movement to gain an advantage, then compromised movement will become autonomous as well.
Scores from Wednesday
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