Teams are fun!

Today's WOD:

Team Murph

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

Only one team member can exercise at a time. 

Warm-up:

  1. Row 300m
  2. Shoulder ROM
  3. Burgener Warm-up
  4. L-Sit
  5. Samson Stretch
  6. Walking Ham Stretch

1 Round of 10 Reps.

Morning Crew Results:

Team 1: Terri/Ric 38:05

Team 2: JT/Larry 41:45

Team 3: David/Ben 42:20

Today's OffSite WOD:

10 air squats every 1 minute of your 1 mile run.

Warm-up: 

  1. Run 2 Minutes.
  2. Air Squat
  3. Jumping Jack
  4. Samson Stretch

1 Round of 10 Reps.

 

Greg KeeterComment