WARM UP
Coach Stretch
Hips & Shoulders
3 RDS
100m Run
5 Scap Pull-Ups + 5 Hollow Swings
6 Lunge w/ Thoracic twist
6 Alt. Cossack Squat
WOD
"Half Murph"
FOR TIME
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
800m Run = 1K/800m Row
800m Run = 60/48 Cal Bike
Can partition any way
Option A:
800m Run
5 RDS
10 Pull-Ups
20 Push-Ups
30 Air Squats
800m Run
Option B:
800m Run
10 RDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
800m Run
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