WOD Sat 5-4-13
WOD Fri 5-3-13 “Grace”
May 2, 2013WOD Mon 5-6-13
May 5, 2013WOD Sat 5-4-13
Doing squats before they were cool
Warmup: 400M run then 2 rounds not for time: 15 sec handstand hold 5 pullups 10 pushups 15 squats 20 GHD situps 250M Row WOD: “Partner Murph” Run 1 Mile 100 Pullups 200 Pushups 300 Squats Run 1 Mile – Partners complete the run together, movements are totals for two partners with only one moving at a time Cool Down: 1) 100M easy walk & stretch 2) Forearms stretch 2 x 30 sec 3) Partner Split stretch – 2 x 30 sec each 4) Partner Chest stretch – 2 x 30 sec each 5) Partner Triceps stretch – 2 x 30 sec each
