400M Run

Side lunge 30’ and back

Inchworm 30’

Spider-Man Lunge 30’

Stiff-Leg Bear Crawl 30’

On Rig: Perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups, Kipping Pull Ups

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.


For Time:

100 Pull-ups

125 Ab-mat Sit-ups

150 Push-ups

200 Air Squats


*Break up reps and movements as you like

Video courtesy of WOD Prep.  Really good group of folks at WOD Prep.  If you have the time, check out the video for some great tips.

Looking at the calendar, we’re just a bit outside of 2 months where every CrossFit box will do a WOD (in honor of a great hero) that will likely give them some shoulder issues from months after.  Yes, I’m talking about hitting “Murph” during the Memorial Day weekend.  So, we should think of trying to get more efficient at higher volume on the movements we’ll see in “Murph” now instead of the day of.  But today, we also give you the option of how you want to break up the movements.  We give you the overall workload, you figure what works best for you to get done as quickly (And safely) as possible.

Scaling Options:

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> Off bench

Air Squats -> to depth

Cool Down:

Banded Bully Stretch – 1 Min per side


Downward Dog Pose – 2 Min


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