JACK
WARM-UP:
6 min AMRAP
10 Each of Ring Rows, GPU, Walking Lunges
Dynamic Stretch
WOD: SMURPH
For Time:
800m Run
10 rounds of Cindy
800m Run
You can freestyle inside the rounds of Cindy as you wish.
WOD: SMURPHY
For Time:
400m Run
5 Rounds of Cindy
800m Run
5 Rounds of Cindy
400m Run
You can freestyle inside the rounds of Cindy as you wish.
ICING:
Your 1% in 2 min.
KOT – Reverse Nordic 20 Reps
Deadhang 90 sec.