WARM UP:
2 Rounds
50 Single Unders
10 Air Squats
10 Inch Worms
10 Scorpions
20 Sec. Handstand Hold
SKILL:
3 x Max Effort Frog Stands
Pair With
3×3 Ball up into Extension
LIFT:
Close Grip Bench Press
4 @ 70%
2 @ 80%
1 @ 85%
2 @ 75%
WOD:
“MUMM-RA”
400 M. Run
50 Med-Ball Slams (50) (35) (20) (16)
200 M. Run w/ Sand Bag (135/105) (105/90) (90/70) (70/60)
50 H.R. Push Ups
400 M. Run
30 KBS (90/70) (70/53) (53/44) (44/35)
200 M. Run w/ Sand Bag
30 GHD Sit Ups
*May sub. Ab Mat Sit Ups for GHD
**First part is meant to be interchangable. Athlete may start on push ups or med-ball slams.
POST WOD:
Foam Roll
Recent Posts
