WARM UP
3 rounds:
10 meter bear crawl
10 kip swings
10 air squats
200 meter run
SKILL
N/A
WORKOUT OF THE DAY
For time:
400 meter run
10 pull ups
20 push ups
30 air squats
800 meter run
20 pull ups
40 push ups
60 air squats
800 meter run
20 pull ups
40 push ups
60 air squats
400 meter run
10 pull ups
20 push ups
30 air squats
*Murph prep. Athletes may partition the pull ups, push ups, and squats anyway within each round, but must complete each run distance in total before. Coach pacing to ensure constant movement throughout the workout. Scale the calisthenics as needed. 40:00 time cap.
POST WOD
10:00 calf/arch focus