May 11, 2017

Friday 2017.05.12

Warmup
Run/Jog 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
3-5 pull-ups
5-8 push-ups
8-10 squats

WOD
Team “Murph”
For time, with a partner:
Run 1 mile

- 100 pull-ups
- 200 push-ups
- 300 squats
Run 1 mile
 

* Partition the pull-ups, push-ups and squats between partners as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it. You must start and finish together.

Post time to Comments.

1 comment:

Dwayne Beasley said...

26:44 half mile runs - by myself. No vest