WOD Fri 5-3-13 “Grace”
May 2, 2013
WOD Mon 5-6-13
May 5, 2013

WOD Sat 5-4-13

arnold-draper-squats

 

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
 

 

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