WARM UP – MOBILITY
2 rounds of 45 secs: skip, run, bike, row
Dynamic stretches

WOD A
500 MILES
For time:
3 km bike
2 mile run (science world & back)
1 mile row
200 double unders
300′ sled push 90/70lb

ACCESSORY
30 secs on / 30 secs off x 5 rounds of each, alternating exercises:
1) Russian twists
2) toes to bar or knee raises