Group Warm Up!
(if you want to participate in the warm up is highly recommended that you show up on the hour)
MAX EFFORT
Back Squat 3,3,3,3,3+
WOD
With a continuously running clock
First Run 400m
Then (while clock is still running) do 5 minute AMRAP of Cindy
Which is: 5 pull ups, 10 push ups and 15 squats
Then finish with another 400m run.
Exapmle: You run your first 400m in 1:50, you will have 5 minutes to do the AMRAP, so at 6:50 you will end the AMRAP and start your last 400m
your time for the WOD will be when you return from the last 400m.
The workout will be scored first by total time, second by how many rounds completed in the allotted 5 minutes.