WOD: Monday, May 28th, 2018 (Burpee Day 114) MEMORIAL DAY 8am and 10am ONLY!

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Warm-up: Group Dynamic

  • Group Jog (200 meter Run)
  • Banded Lat Pull Downs – 10 Reps Per side
  • Banded Shoulder Stretch – 10 Reps per side
  • Couch Stretch – 1 Minute Per side

 

 

Workout Option #1: HERO WOD “Murph”

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push ups
  • 300 Air Squats
  • 1 Mile Run

*RX is done with a weight vest (20/14)

*Partition pull ups, push ups, air squats as desired

 

 

Workout Option #2: HERO WOD “Choe”

AMRAP x 35 Minutes

Buy In: 

  • 9 Dumbbell Man Makers (35/25)x2
  • 11 Burpees

In Remaining time complete as many rounds as possible of,

  • 300 Meter Run
  • 27 Air Squats
  • 9 Handstand Push ups

HSPU Modification: 9 Hand Release Push ups