Sunday June 21, 2020

Happy Fathers Day to all the Warlock Dads! There is no online class today Sunday June 21, 2020. 

Primer: 3 Rounds x 30s of each
Running Single Unders | Samson Stretch | Hollow Hold | Shoulder Taps | Good Mornings 

Strength: 20 Turkish Get Ups For Quality (Sets of 3-5 per side)

WOD: AMRAP 6 x 3 Rounds  
100 Double Unders
75 Mountain Climbers
50 Weighted Step Back Lunges @ 50/35
25 V-Ups 

3 Minutes Rest between Rounds 

Bodyweight: 
100 Double Taps
75 Mountain Climbers
50 Lunges
25 V-Ups 

Bonus: 
8 to 12 – 400m Runs at your 5 -10 seconds under your PR Mile Pace. 90s – 120s rest between rounds. 

6 Minute Mile: 1:20 – 400M Pace
7 Minute Mile: 1:35 – 400M Pace
8 Minute Mile: 1:50 – 400M Pace
9 Minute Mile: 2:05 – 400M Pace Pace
10 Minute Mile: 2:20 – 400M Pace
11 Minute Mile: 2:35 – 400M Pace
12 Minute Mile: 2:50 – 400M Pace