WOD 04/06/18



1.

warm up

3 rnd not for time

10 cal row

10 ring row

10 air squat

10 sit up


2.

“MURPH”

CROSSFIT HERO WOD

For Time

1 mile Run (1.600 m)

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run (1.600 m)


wod tactics: 10rnd - 10 pull ups, 20 push ups, 30 air squat

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run.

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