Conditioning
“Murph” – For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
***RX+ = Wear 20/14# Vest***
WOD Notes: You may partition this anyway you’d like! The push-ups will be the most challenging part. Think about using a band or elevate hands to modify the push-ups if you struggle with doing them strict! Use a band or do ring rows for the Pull-ups. You will be responsible for warming up on your own! Please arrive at least 15 minutes before your heat to allow time to warm-up and cheer on everyone else! You may also scale the reps as needed in order to finish under 60 minutes!
Strength
a) Back Squat – 5×4 (pause reps 2 & 4) @ 80%+ (heavier than last wk)
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 3:30. Pause for at least 1 sec.