May 28, 2016

a) WARM UP: (10 mins max)

  • 3 mins row or airdyne
  • 10 beat swings
  • 10 leg swings – front/back, side/side
  • hold bottom of a squat 30s
  • 10 ring rows
  • 10 scap pushups followed by a 30s front plank hold with arms locked

 

b) WOD:

‘Murph’ with options:

Option 1: do it solo (partitioned any way)

  • run 1 mi (4 laps)
  • 100 pullups
  • 200 push ups
  • 300 air squats
  • run 1 mi (4 laps)

Option 2: 2 Partners – share the load evenly

Option 3: 3 Partners – share the load evenly

TIME CAP: 45 minutes

 

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