WoD for April 25th, 2018

Group Warm-up
Warm up movements. the WoD starts at 10 minutes past the start of class.

Coach’s Notes
This is a great warm-up to our full Murph, going off on Memorial Day! The runs will sandwich the work inside the house. You can break that up however you want, but two recommended rep schemes would be 10 rounds of 5 pull-ups, 5 push-ups, 15 air squats, 5 push-ups OR 5 pull-ups, 10 push-ups, 15 air squats (aka “Cindy”)

Daily WoD
1/2 MURPH (CAP 45′)
800m Run
50 Pull-ups a/b) Banded or Ring Rows
100 Push-ups a) Wormy b) From knees
150 Air Squats
800m Run

Mobility
Roll Posterior, Lats, Quads
Lax Pecs

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