Running with muscle-ups and slam balls

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The Running Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Walk: Inside, Outside, Heel, toe
  3. Agility Ladder x2
  4. Jumping Air Squats
  5. Run 10m x5


  • Missed a wod? Come to Saturday's Extra time and make it up.
  • Stretch: Wall Stretch

Skills & Technique: (Click below for links to more info)


Run 400m
5 Muscle-ups
30 Slam Balls 25/15 lbs
6 Rounds for time.
Time Limit: 30 Minutes