Warmup:

1:00 Row

Spider-Man lunge 30’

Inchworm 30’

1:00 Ski Erg

10 Kneeling Lat Stretch

10 Side Lunges

5 Scap Pull Ups

5 Jumping pull ups

WOD:

35 Min EMOM:

Min 1 – 12/9 Cal Row

Min 2 – 5-8 Strict Pull Ups

Min 3 – 10/7 Cal Ski Erg

Min 4 – 10 Push Ups + 15 Air Squats

Min 5 – Rest

Video courtesy of WOD Prep.

With us being roughly 10 weeks out from doing “Murph” on Memorial Day, we’re going to see some more volume included on the movements (pull ups, push-ups, air squats, and running) in that WOD.  Today, with the reps being manageable in the minute time-frames, focus on good form and not just muscling through.

Scaling Options:

Strict Pull Ups -> Banded pull ups -> Buddha Pull Ups -> Ring Rows

Push up -> off bench

Air Squat -> to manageable depth

(ELITE: wear vest for all of WOD)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side