Bring your dog today its double Murph!!!

 

 

 

 

 

 

 

HAPPY APRIL FOOLS DAY!!!

Partner WOD

THE FULL THROTTLE WARM UP #1

General Warm Up
3 rounds of:
Star Jumps x 20
High Knees x 20
Butt Kickers x 20
Mountain Climbers x 20
Lunges x 20

Mobility
Arm Circles x10/10
Across The Body Arm Swings x 20
Shoulder Rolls x 10/10
Torso Rotations x 10/10
Hip Circles x 10/10
Leg Swings x 10/10
Good Mornings x 10
Push Ups x 10
Air Squats x 10

Metcon (6 Rounds for reps)

In teams of Two, with only one partner working at a time and Alternating each exercise:

6 Sets - 3 Min AMRAP

Run 200m
15 KB Swings
Max __________in time remaining....

***rest 90 secs between sets***

Sets:
1.   Pull-ups
2.   Pull-ups
3.   Air Squats
4.  Air Squats
5.  Burpees
6.  Burpees

Partner A will start on the Run, and Partner B will begin Kb Swings, then Partner A will complete MAX Reps of the designated exercise...

After finishing that round, Partner B will start on the Run and Partner A will begin Kb Swings, then Partner B will complete MAX Reps of the designated exercise...

Out of Town WOD

FOR TIME: 60 PUSHUPS RUN 400M 40 PUSHUPS RUN 800M 20 PUSHUPS RUN 1 MILE

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