WOD – Mon, May 27
Intent
Celebrate a hero!
Warm Up (Checkmark)
400m run
—————
5 kip swings
2-3 pull ups (version of workout)
5 push up
5 air squat
2-3 rounds so the group gets primed for Murph movements!
** take extra time to help navigate scaling choices!!
Murph (Time)
RXconditioning:
Run 1 mile
100 pull up
200 push up
300 air squat
Run 1 mile
Intermediate:
Run 1 mile
50 pull up
100 push ups
150 air squat
Run 1 mile
Baseline:
800 m run
50 ring row
100 kneeling push up
150 air squat (to box or assisted)
800 m run
** consider a greater reduction in volume.
Cool Down (Checkmark)
:30 kneeling may stretch each side
1:00 pancake stretch
1:00 pigeon each side
