400m run

15 dislocates

15 squats

Hip on box

15 leg swings

Spider-Man crawl down

Bear crawl back

Roll out posterior 

10 push ups

High knees down

Butt kicks back

Partner WoD:

“Running Cindy”

In teams of two, complete as many rounds and reps as possible in 30 minutes of…

Run 400 Meters
5 Pull-Ups
10 Push-Ups
15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.


Lax to plantar and Pec

Mash quads

Mash lats

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