Warm Up:
Run 800m
Stretch & Mobilise

Movement Demos & Practice

WOD:
For Max Reps of:

In 18 Minutes:
Run 1.5 Miles (2400m)
In remaining time AMRAP:
“Cindy”
5 Pull Ups
10 Press Ups
15 Air Squats

Rest 4 Minutes

In 18 Minutes:
Run 1.5 Miles (2400m)
In remaining time AMRAP:
“Annie”
50 – 40 – 30 – 20 – 10 Reps of:
Double Unders
Ab-Mat Sit Ups

* Scale Pull Ups to Band Assisted or Jumping Pull Ups, or Ring Rows.
* Scale Press Ups to Knees
* Scale DU’s for Single Unders @ 3-1 (150-120-90-60-30)
* Scale DISTANCE as needed