Friday, May 17, 2019

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Warm Up:
400m Run
30 sec Rig Dead Hang
5 TVWQB
10 Kip Swings
20 sec Handstand Hold
15 Air Squats

SOD

5 Sets of
5 Deficit HSPU or 3 Wall Walk Ups w/ 10 sec hold
10 BB Ab Rollouts (25# plates on BB)
3 Candlesticks

WOD

"Murph-ish Prep"
Buy in: 800m Run
then....

8 Rounds
4 Plank Hold DB Rows (per arm) (50/35)
6 V-ups
8 Push Ups
10 Air Squats

Buy out: 800m Run