Mondays for the next 5 – 6 weeks will be Murph prep work. We will focus on pull ups, push ups, and air squats in preparation of the hero WOD Murph on Memorial day.
WOD-
3 Rounds of:
Row, Bike, or Ski for 2:00 then,
5:00 AMRAP of “Cindy”
5 Pull ups
10 Push ups
15 Air squats
Rest 1:00 between efforts
Score is total rounds of Cindy over the 3 efforts
SPRINT-
40 Minute EMOM:
1: 12 (10) Cal Row
2: 12/12 Mountain Climbers
3: 12 Burpees
4: 12 KB Good Mornings
