WU:

Coach Led/Dynamic Warm Up

MOB:

Ankle/Achilles stretch

Foam roll back / lats

Lax Smash Pecs

MOB:

"MURPH"
For time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Light WOD:

"Murphy"

For time:
Long Lap
50 Jumping pull-Ups
100 Knee Push-Ups
150 Air Squats
Long Lap

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