Runnin' & GHD'n

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 w/PVC Shoulder Dislocation
  3. Agility Ladder x2
  4. Jumping Air Squats
  5. Run 10m x5
  6. Warm-up each movement

Announcements/MOB:

  • Don't Forget Murph on May 26!
  • Stretch: Wall Stretch

Lift:

Deadlift
70%x5
75%x3
85%x1 AMAP

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

Wod:

Runnin' & GHD'n
 
Run 1 Mile for time.
Time Limit: 15 Minutes
 
Followed by: 
 
100 GHD Sit-ups for time.
 
Time Limit: 4 Minutes