Gym is ready and waiting!
WOD: Pre-Murph practice
On the 0:00
1 mile run
On the 10:00
Amrap 10
10 pull-ups
20 push-ups
30 squats
On the 20:00
1 mile run
After: 4rds
6 burpees with DBs Deads (50/35)
50 DUs
*burpee with dB deads, do your burpee and stand up bringing the DBs up to your waist
Warmup: 400m run
Then 3rds
3 burpees
5 push-ups
10 lunges
Mobility: couch, spidey, Samson, add
Zoom at 7am
Derek Casinghino is inviting you to a scheduled Zoom meeting.
Join Zoom Meeting
https://us02web.zoom.us/j/6953024569
Meeting ID: 695 302 4569