What everyone has been waiting for! It’s time for “Murph!”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Remember…. everything is scalable!
Wednesday’s 6:00 AM early birds relishing in post WOD success! Nice job gals!
She was at the box and raring to go on Monday morning! We are all so proud of you Andrea!
Next year the full marathon!
And on to the WODs!
Warm up: Mobility stretches
Strength: Deadlift
WOD: 5 rounds for time;
25 double unders
15 pull ups
5 deadlifts (using 75% to 80% of 1 RM)
It’s been too long since we’ve done a serious all out run WOD. Come get it!
Run 100m x 8. Rest 45 seconds between attempts.
Rest as needed.
Run 400m x 2. Rest 900 seconds between attempts.
Rest as needed.
Run 800m.
After adequate rest we will do an 8 minute AMRAP of:
3 push press
5 push jerks
7 back squats