MEMORIAL DAY MURPH
For time: 1 mile Run, 100 Pull Ups, 200 Push-Ups, 300 Air Squats, 1 mile Run
Endurance WOD
For time 1000 m Run, 10 Burpees, 20 DU, 800 m Run, 20 Burpees, 30 DU, 600 m Run, 30 Burpees, 40 DU, 400 m Run, 40 Burpees, 50 DU, 200 m Run.
Upper Day 2
5*5 bench press
4*10 dumbbell seated shoulder press
4 ss * 10 incline barbell press + 10 front raises
4 ss * max close push ups + 12 incline dumbbell tricep extension
3x 20 weighted crunches + 12r/12l banded woodchop