General Warm Up
Dynamic Prep | Scap Press | Squat
Kipping Pull Up | Press Up | Air Squat
WOD
“Cut and Run..”
30 min AMRAP
From 0:00 to 8:00
800m Run
ME Cindy in remaining time
From 8:00 to 18:00
1200m Run
ME Cindy in remaining time
From 18:00 to 30:00
1 mile Run
ME Cindy in remaining time
*Cindy is 5 Pull Ups, 10 Press Ups 15 Air Squats
*Continue where you left off after each run
*Optional Challenge: Do in a weighted Vest
Scaling and Modifications:
*Reduce Run as needed – Aim for a minimum of 2 min with Cindy
*Jumping Pull Ups | Ring Rows
*Box Press Ups
WOD Results
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