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
