Saturday 5.26.17 WOD

24 Hero WODs in 24 Hours Event

Warm-up

3 Rounds of:
100 Meter Run
10 Air Squats
8 Push-ups
6 Pull-ups
Rest 60s-90s.
*This will give your athletes time to warm-up and set-up their scaling

WOD: 50min

7:30: “Klepto”

4 Rounds for time of:
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145#

8:30, 9:30, 10:30 “Murph”

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

Scaling
“L3 Murph”
*Perform as written except use a band for pull-ups“L2 Murph”Run 1 Mile or 10:00
Then,
10 Rounds of:
5 Ring Rows
10 Box Push-ups
15 Air Squats
Then,
Run 1 Mile or 10:00“L1 Murph”
Run for 10:00
Then,
8 Rounds of:
5 Ring Rows
7 Box Box Push-ups
12 Air Squats
Then,
Run for 10:00

$ Out

Have a great weekend!

 

By | 2017-05-25T19:31:46-04:00 May 26th, 2017|WOD|Comments Off on Saturday 5.26.17 WOD