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