0:00-15:00 General/Specific Warm-up
15:00-25:00 Transition to WOD
25:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 rounds
Forearm Stretch
Scorpions
Thread the Needle
Infant Squats
Specific Warm-up
2-3 Rounds
2 Pull-ups
4 Push-ups
6 Air Squats
100m Jog
WOD:
“Cindy Fun Run”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
—Cash-out—
800m Run
SCORE: Rounds + Reps, Time for Run
PACE GOAL: Beat your score from last time, 5 minute cap on the Run
FEEL:
Strength Endurance
As the rounds add up muscle fatigue will be the limiting factor
Retest from 3/21…with the “fun run” at the end :)
STRATEGY:
The focus is on beating your score from 3/21, don’t save yourself for the run, just do what you can to finish
Unbroken on the Pull-ups
No more than two sets on Push-ups
Steady pace on the Squats
The run is to give an idea of how the run will feel on Murph
SCALED FORMAT CHANGE:
For those that can do pull-ups, but will get slowed considerably, then change to 3/6/9 reps
BEGINNER: Ring Rows, Knees or hands elevated push-ups
SCALED: Banded Pull-ups, Knees or hands elevated push-ups