SUNDAY WODSHIP 9TH NOVEMBER Remembrance Sunday WOD at 10:00 IMPORTANT: PLEASE BRING BOTH OUTDOOR AND INDOOR SHOES. THE TRACK IS WET AND MUDDY. MURPH For time; Run, 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mile Reps can be partitioned any way you choose. 20 rounds of Cindy; 5 pullup / 10 pushup / 15 air squat works well. Scale pullups and pushups appropriately to ensure that work is more or less continuous. For those that wish to scale further; Partner Murph; 800 m Run 100 Pull-ups 200 Push-ups 300 Air Squats 800 m Run Work in teams of 2. Both partners run the 800 meters. Then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 alternating rounds (10 each) of 5 pull-up / 10 pushup / 15 air squat works well. Then both partners run another 800. Post total time.
Posted on: Sat, 08 Nov 2014 20:08:45 +0000