05-31-2021

WOD
Murph
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)

Warm-up

2x

200m run

8 air squats

6 Ring rows

4 HR push-ups

2x

10 Walking lunges

10 Scap Pull-ups

2x

5 pull-ups (strict and then version for WOD)

10 Push-ups

15 air squats

Mobility

PVC

1 min child’s pose to an elevated object (bench/GHD/Desk/etc)

1 min Oly Wall squat

1 min doorway pec stretch (each side)