May 2019

wod 20190527

A: Memorial Day – Murph
Rx/Rx scale:
Run 1600 meters
Pull-Ups x 100 reps
Push-Ups x 200 reps
Air Squats x 300 reps
Run 1600 meters
Rx = Weight West @9/4.5kg, RX Scale: No West
No Time Cap

Murph alt 1:
Run 1600 Meters
10 rounds of:
Pull-ups x 10 reps
Push-ups x 20 reps
Air Squats x 30 reps
Run 1600 Meters
Time Cap: 60 min

Murph Alt 2:
buy in …
Run 700 meters
50 rounds for time, of:
Run 50 meters
Pull-ups x 2 reps
Push-ups x 4 reps
Air Squats x 6 reps
Time cap: 60 min