1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP:

3 Rounds

100m jog

5 x Pull-ups or ring rows

7 x push-ups

9 x Air squats

3) MetCon:

Hero WOD “Murph”

For Time:

1 mile run

100 x Pull-ups

200 x Push-ups

300 x Air Squats

1 mile run

Beginner: 400m run, 10 rounds of 5 x Ring Rows + 7 x knee or hands elevated push-ups + 9 x Air Squats, 400m run

Intermediate: Jumping or banded pull-ups, knee or hands elevated push-ups and/or broken up with one of the common strategies (33 rounds, 20 rounds, 10 rounds…etc)

Advanced: straight through, NO vest

Sport: straight through, WITH vest