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WOD 210517 - MONDAY

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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