Time for the gift returns...
will you fight the crowds or fight with Murph?
Warm Up:
Light Stretch
50 Jump Ropes
15 Empty Bar Deadlifts
10 Push ups
(1 round)
WOD: "Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
- After 1 mile run - you can break up the 3 exercises into sets; 10 PU's, 15, Push ups, and 20 Squats - or however you would like ; prior to running your second mile.
- Keep strong form - don't give into the opportunity to decrease integrity.
- BLOG time and thoughts.
2 comments:
Minus 6 degrees and icy in Riga so we subbed 2000m rows for the run despite Holiday Challenge OD.
Ken did 100 pullups (all kipping!), 200 pushups then 300 squats. 52:30
Gretchen did sets 10 pullups (blue band kipping, not jumping) 20 pushups 30 squats (really concentrated on full form for all three exercises--i.e. no cheating)
49:39 PR on second row.
Merry Post Christmas everyone!!
Fantastic results guys. Great substitution on the row. I don't blame you one bit. Burrr!!!! Thank you for pushing through this one! :-)
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