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4 January 2018

4
Jan

4 January 2018

4 January 2018

Warm-up: Run Block once then 3 sets:  Walking Lunge across gym, 7x Hip Bridge holding for 10 seconds, 10x Jumping Squat.

Strength: Back Squat: 5×5 AHAP. Same weight for all sets.

WOD: For time: Mini-Murph

  • 500 Meter Row
  • 50x Pull up
  • 100x Push up
  • 150x Air Squat
  • 200x Lunges
  • 250x Double Unders (for ARX)
  • 500 Meter Row

You may break up the Pull-ups/Push-ups/Air Squats/Lunges/DUs however you like

Cool Down: Planks 4 sets:  1:00 on/off

 

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