DATE – Monday May 19th


Warm-up: 500m run + Group dynamic warm up (Shoulder + Hip circles/prep)


Mobility: Using the rig upright posts stretch out pecs, lats, and calves

60s olympic wall squat + 30-40s/side external rotation stretch


WOD A) Team WOD “Running Cindy”


In teams of 3 with only one person working at a time, complete as many rounds of “Cindy” as possible in 30 minutes. One other team member must complete a 400m run before the third teammate can rotate in to complete rounds of Cindy. They pick up wherever the athlete ahead of them left off and the “Cindy” athlete then must complete a 400m run before resting. Rotate through in order counting the total rounds+ reps completed by your team.


Athlete A: AMRAP “Cindy”

Athlete B: Run 400m

Athlete C: Rest


Cindy = 5 pull-ups, 10 Push-ups, 15 Air Squats