These four got a head start on it...great job Nicole, Jessica, Stewart and Skyler!!
MURPH
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Rx - all movements and run performed wearing a 20# vest
*Pull-ups, Push-ups and squats may be partitioned as desired
If you don’t know the background of the Hero that this WOD is named after, make sure to check out the tributes to him all over the internet. Inspirational life; someone we can all try harder to emulate.
STRENGTH
Back Squats
3 NINJAS Teams of 3 300/240 Bike 300/240 Row -Rest 5 mins- 30-24-15* Thrusters 95/65 C2B Pull-ups *Start each round of thrusters with 400m sled drag (3x45’s/2x45’s) *1 member of the trio must be in a
MELMAN AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Ring Dips -rest 5 minutes- AMRAP 7
"I LIKE TO MOVE IT, MOVE IT" 8 sets (each/1:1) 50 Double Unders 1 Rope Climb (Or 5 Strict Pull Ups) 5 Overhead Squats (155/105) **rest 1:00 min between sets Strength Every 2:00 (5 sets) 5 Snatch Push