Wednesday. 11.26.14


MOB: Dynamic mobility.

WU: 400m run.

REVIEW: Pullup. Pushup. Air Squat.

C: “Murph”

1 mile run

100 pullups

200 pushups

300 air squats

1 mile run

If you have a 20# vest or body armor, wear it.

You may do this (or any other scaling level) with a partner, one partner moves at a time, both partners run.

You may break up the reps in between the runs any way you wish.

PURPOSE: To give thanks to those who make it possible for us to assemble with our loved ones over the holidays… or any other day we want to.

LIII: 75 pullups. 150 pushups. 300 squats.

LII: 75 B/A pullups. 150 pushups at sub of choice. 200 squats.

LI: 50 pullups at sub of choice. 100 pushups at sub of choice. 150 squats (off a box okay)

PWMOB: Full body rollout.

Advanced: Complete all reps of movement before moving on to the next movement. If you have a 20# vest or body armor, wear it.

Endurance: None

The Mar: Walk to the doorway and back. Use assistance if necessary.

Leave a Reply

Your email address will not be published. Required fields are marked *