Wednesday, April 19, 2017

Strength:  TABATA Air Squats to ball/ Alternate with Pushups (“Murph Prep”)

WOD:  For total reps; score is when you can no longer complete work in designated minute 

Min 1: 10 Burpees
Min 2: 10 Ring Rows
Min 3: 10 Burpees
Min 4: 10 Kipping Pull-ups
Min 5: 10 Burpees
Min 6: 10 CTB
Min 7: 10 Burpees
Min 8: 10 Strict Pull-ups
Min 9: 10 Burpees 
Min 10: 10 Ring Muscle Ups
Min 11:10 Burpees
Min 12: 10 Strict Muscle Ups

L3:  As written or w/ weight vest
L2: Rounds 2/4 Ring Rounds 6/8 Kipping Pull-ups Rounds 10/12 CTB
L1: Ring Rows for each pulling minute