Warm-up:
- 3-4 min jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- Run 400m
Then
- 5-7 mins pull up, push up and squat work up as desired
WOD:
Partner “Murph”
- With a partner, run one mile
Then do:
- 100 Pull ups
- 200 Push ups
- 300 Squats
- Run one more mile with your partner
Split up the pull ups, push ups, and squats between partners any way you like.
If you have a 20lb vest…
Post time to Comments
- With a partner, run one mile
Then do:
- 100 Pull ups
- 200 Push ups
- 300 Squats
- Run one more mile with your partner
Split up the pull ups, push ups, and squats between partners any way you like.
If you have a 20lb vest…
Post time to Comments
Cool Down:
Rig:
- Hang from
Rig (1min)
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!