Warm up movements. the WoD starts at 10 minutes past the start of class.
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”)
1/2 MURPH (CAP 45′)
50 Pull-ups a/b) Banded or Ring Rows
100 Push-ups a) Wormy b) From knees
150 Air Squats
Roll Posterior, Lats, Quads