Saturday's WOD

Warm-up

Row 500m

2 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

Run to Main St. and back

Stretching and discussing class for the day

Strength/Skill

None…

WOD

"Murph"

For time:

1 mile Run


100 Pull-ups


200 Push-ups


300 Squats


1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Recovery

Short Stretching and Mobility Sequence