Coach Led Mobility:
Alt. EMOM X 14
Sampson Stretch R/L
Child’s Pose
Pigeon R/L
Frog
Forward Fold
LeanFit: "Mini Murph”
For Time:
800m Run, then
5 Rounds:
5 DB Row, (5R/5L)
10 Push ups
15 Air Squats
-14 min cap-
WOD: “Murph Aftermath”
Alt. EMOM X 24
15/12 Assault Bike Calories
25’ Handstand Walk or 0:30s Handstand Hold
Max reps Ab-mat Sit ups
Score: Total Ab-mat Sit ups
FW: Overhead Plate Hold or 50’ Bear Crawl
