201106 - "Kind of Murph WOD" and Murph Prep for TOMORROW!

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QOTD - Weekend plans?

(xx:30) WARM UP - 
100m Plate Run
10 Plate Spider Squats
10 Plyo Push Ups
200m Plate Run
20 Plate Spider Squats
20 Plyo Push Ups

(xx:40) MOBILIZE - Foam Roll the tight stuff!

(xx:45) COACH PREP - Review WOD
Perform one slow practice round of Cindy

(xx:55) WOD -
FOR PEOPLE NOT DOING MURPH TOMORROW
AMRAP 25:
800m Run BUY-IN
Then…
5 Rounds of Cindy
100m Run

FOR PEOPLE DOING MURPH TOMORROW
AMRAP 25:
200m Jog OUT/walk BACK
8 Banded Face Pulls
8 Elevator Push Ups
8 Stepping Lunges
2-3 minutes mobilizing!

Lauren StensengComment