ENDURANCE-
W6 D3
Row or Run
3 x 2000 Meters @ RPE 5 – 7
Rest 5:00 between each round
WOD-
As many rounds as possible in 20:00 of:
5 Pull-ups
5 Push-ups
3 Chest-2-Bar Pull-ups
3 Push-ups
1 Bar Muscle up
Run 200 meters
*If you plan to do “Murph” with a weight vest,
WEAR IT for today’s
Mods:
5 Bentover Row
5 Plyo Push-ups
3 Bentover Row
3 Plyo Push-ups
1 Bentover Row
1 Plyo Push-up
Run 200m or Row 250m
*Plyo push up is an explosive press up from the bottom of the push up trying to get hands to raise off the ground.
**You can modify the plyo push up with regular push ups, elevated, or knee push ups
