MBC Running

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFTally Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Wall Ball
  3. Sit-ups  
  4. Hip Extensions  
  5. Push-ups
  6. Bar Dips

Announcements/MOB:

  • Looking Forward to Murph on Memorial Day!
  • Roll out

Lift:

Deadlift
70%x3
80%x3
90%x3x3

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

Wod:

MBC & Running
15 Medicine Ball Cleans 20/14 lbs
Run 400m 
 
3 Rounds for time.
Time Limit: 12 Minutes