Wednesday, May 1st

New movement of the month is……….the push up! We will be working on push ups each week for our prep for Murph.

Warm Up:

30 Seconds

Easy Run

Active Spidermans

Moderate Run

Active Samson

Faster Run

Straight Legged Kicks

Mobility:

Pigeon Pose on Box – 1:00

ChildsPose in box – 1:00

WOD:

1200m Run

Directly into….

30 Dumbbell Clean and Jerks (53/35)

15 Burpee Box Jumps (24″/20″)

20 Dumbbell Clean and Jerks (53/35)

10 Burpee Box Jumps (24″/20″)

10 Dumbbell Clean and Jerks (53/35)

5 Burpee Box Jumps (24/20″)

After Burner:

4 x 25 Deficit Push Ups

Xpress:

500m row

40 x KB Swings (53/35)

30 x Dips

20 x Burpees

10 x Strict Pull Ups