Thursday Dec 6, 2018

Warmup

  • :30 Seconds
    • Jumping Jacks
    • Quad Stretch
    • Knuckle Drags
    • Side Lunge
    • Active Spidermans
    • Active Samson
    • Push-ups to Down Dog
    • Air Squats
  • Mobility
    • Couch stretch
    • Standing calf stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 3 Pull-ups
      • 6 Push-ups
      • 9 Air Squats
  • WOD “Half Murph” * Partition the pull-ups, push-ups, and squats as needed. Start and finish with run.
    • 800 m Run
    • 50 Pull-ups
    • 100 Push-ups
    • 150 Squats
    • 800 m Run
  • Mobility
    • Standing calf stretch
    • Couch stretch