Warmup:

10 Min AMRAP:

3 Inchworm Push Ups

5 Cobra to Down dog

3 cobra to hip snap

5 single-arm ring rows (each)

5 Scap Pull Ups

5 Med Ball Squats

5 Med Ball Push Press

WOD:

25 Min AMRAP:

Teams of 2 complete…

6 Strict Pull Up

12 Burpees

18 Wall Balls (20/14)

-One partner working at a time.

-Partners alternate full rounds

Video courtesy of WOD Prep.

We change things up today with out “Murph” Prep Monday.  We want to take the basics of the gymnastics movements done in “Murph” and put their practicality into more advanced movements.  The goal is to give more absolute strength to you, the athlete, which will allow you to eventually do more work faster when it comes to the pull up, push up, and sir squat combos We also wanted to make it a little more fun and make this one a partner WOD to add some motivation and built-in rest Make your personal goal to keep you round at 2 minutes or less.

Scaling Options:

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

Burpees -> Up/Downs

Med Ball weight -> 14/10 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Couch Stretch – 2 Min per leg