Pic courtesy of CrossFit HQ.  Programming note, we will schedule “Murph” for this Thursday as the Combat PT Tent will be closed on Friday and next Monday in observation of the AETC Family Day and Memorial Day, respectively.  If you are unable to do it on Thursday, you could always hop over to the track on Friday or Monday to complete the WOD.

Warmup:

1:00 Row

10 Cobra to Down Dog

5 Pike Pushups in Down Dog

10 Hollow Rocks

10 Walking Lunges

10 Cossack Squats

1:00 Row

WOD:

For Time:

40-30-20-10*:

Dual KB Front Rack Lunges (55/35)

Cal Row

*Complete 15 V-Ups after every round of rowing

Video courtesy of Functional Bodybuilding.

You can make the Lunges walking or in-place.  Big thing, make sure to brace the core and look straight ahead.  This will help prevent a forward lean in the lunge.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

V-Ups -> Alt V-Ups -> Sit Ups

Cool Down:

-Not For Time-

2-4-6-8-10-8-6-4-2:

Dual Bicep Curls (30/20)

Back Extensions