W.U.  3 Rounds of

  • 5 x Pushups
  • 10 x Situps
  • 15 x Air Squats
  • 20 x Lunges
  • 30 x Jumping Jacks

Skill:   8-10 minutes

  • Handstand or Headstand
  • Work on getting comfortable upside down

W.O.D  “Murph” Training

4 Sequences of

  • 400M Run
    • 3 Rounds of
    • 12 x Goblet Squats or Air Squats if no weight
    • 9 x Pullups, Ring Rows, Inverted pullup or bentover row (use 2 weights)
    • 6 x Pushups

**Try to keep each sequence to 5 mins or less.

**By the end you will have completed 4 x 400M runs and 12 rounds of the work listed.