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5.30.16 Monday


5.30.16 Monday




Mob:90/90 Hip Lift x5 breaths + All Four Belly Round x 6 breaths (2sets)


Trap Smash x1min

Calf Smash x1min


2 rounds:

MB Jog x100yds

MB Alt V-Ups x10ea

MB Squat x10

Spidermans x10yds

Jumping Jacks x10yds


WOD: In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .



For time:

Run 1 Mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile
If possible, perform with a 20/14 lb weight vest or body armor. We do not suggest performing it as written as It is tough on the body and can potentially ruin the rest of your training week. Please partition the pull-ups, push-ups and air squats. You may choose to partition them however you’d like, but the typical way is to perform this as 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups and 15 air squats, sandwiched between two one mile runs. Please be safe.

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