WOD: Sunday, May 17th, 2020 (Burpee Day 105)

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps

• Samson Stretch – 1 Minute per side

——————————————————————————————————–

Workout: For Time

• Buy In: 800 Meter Run

-Then-

5 Rounds

• 10 Pull Ups

• 20 Push Ups

• 30 Air Squats

-Then-

• Buy Out: 800 Meter Run

*Murph prep! Memorial day is coming so heres a little practice for every crossfitters favorite workout. If you have a vest, wear it!

*Check equipment modifications for pull up substitutes.

WORKOUT FLOW:

• Workout will start and end with an 800 meter run. Sandwiched in between each run is 5 total rounds of 10 pull ups, 20 push ups, 30 Air Squats.

EQUIPMENT MODIFICATION:

• 800 Meter Run – If you have not mapped out an 800 meter run then complete a 4 minute run (2 minutes out and 2 minutes back).

• Pull Ups – If you do not have a pull up bar then complete 10 Bent Over rows. If you use a single DB/KB then complete 10 per side. If you use a barbell just do 10 bent over rows.

——————————————————————————————————–

Core: 4 Rounds

• 20 Reach the ceilings

• 20 Kick the ceilings