WOD

With a clock set for 24 Minutes

Row for Max Meters in 8 Minutes

then

Run for Max rounds of a 200M Shuttle run

then

AMRAP in 8 Minutes  “Cindy”

5 Pull-Ups
10 Push-Ups
15 Squats

Workout notes: This is a long duration workout and appropriately you will be working at a low to moderate intensity for most of it.  You will need to move at a steady pace through all three sections of the workout today.  You will end up with 3 scores, one for each section. For the run make a note of your split times as you are turning around at every 200M interval and make a decision as you get close to the 8 minute mark as to whether or not you want to get ready for your next station or make another run.