WOD

Workout of the Day and Specialty Class Programming

saturday, june 30, 2018

"Murph"

In honor of Lt. Michael Murphy who was KIA serving Operation Red Wings

June 28, 2005.

 

For time:

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

*partition the reps however you want

*wear body armor or a 20# vest if you have one

 

POWER HOUR

 

5-5-5-5-5

back squat

3x15 back extension

7 rounds of:

15/12 calorie AD 

rest 45 seconds

 

ENDURANCE

 

5 rounds of:

200m row

200m run