WOD - Do 20.05.21

WARM UP 3 rounds for quality of:

10 Jumping Pull-ups

10 Push-ups

20 Walking Lunges

Dragon Stretch, 30 secs

Dragon Stretch, 30 secs

Change each round:

1. Round - 10 Jumping Pull UP

2. Round - 10 Kipping or Banded Kip or strict Pull Up

3. Round - 10 Workout Pull Ups NOT MURPH

For time:

Angie's House:

20 Pull-ups

20 Push-ups

20 AbMat Sit-ups

20 Air Squats

-- then --


Helen's House:

Run, 400 m

21 Kettlebell Swings, 53/35 lbs

12 Pull-ups

-- then --


Fran's House:

15 Thrusters, 95/65 lbs


-- then --


Nancy's House:

Run, 400 m

15 Overhead Squats, 95/65 lbs


-- then --


Grace & Isabel's House:

20 Ground-to-Overheads, 95/65 lbs


-- then --


Kelly's House:

Run, 400 m

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs wear a weight vest!


*400m Run or 500m Row


****Murph Day**** ---> 05.06.21 <----- Sign up now In Events in the APP COOL DOWN For quality:

Hamstring Stretch, 3 mins

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