Warmup:

200M jog

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Walking Kicks 30’

Inchworm 30’

10 Twisting Push Ups

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings , Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows

WOD:

For Time:

800M Run

75 Air Squats

50 Push Ups

25 Pull Ups

600M Run

60 Air Squats

40 Push Ups

20 Pull Ups

400m Run

55 Air Squats

30 Push Ups

15 Pull Ups

35 Min Cap

Video courtesy of CrossFit HQ.

Little bit of “Murph” prep for the week with a descending ladder in all movements and running we’ll see in Murph.  Try to make big chunks of the bigger rep sets, and aim to pick up speed as the sets get smaller.

Scaling Options:

Run -> 250M row for every 200M of run

Air Squats -> to depth

Push Ups -> To bench

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

ELITE: Do WOD in vest

Cool Down:

Couch Stretch – 1 Min per side

 

Scorpion Stretch – 1 Min per side