Wednesday
Murph Prep:
6 x 400m Run
New Set Every 3:00
(Modify w/ 500/400m Row or 20/15 Calorie Echo Bike)
Metcon:
[OPEN]
15 Minutes:
Every Minute On The Minute
#1 7/5 Strict Pull-Ups
#2 15/12 Push-Ups
#3 20 Air Squats
*Wear 20/10 lbs Vest
[PERFORMANCE]
15 Minutes:
Every Minute On The Minute
#1 7/5 Strict Pull-Ups
#2 15/12 Push-Ups
#3 20 Air Squats
[FITNESS]
15 Minutes:
Every Minute On The Minute
#1 12/10 Ring Rows or 7/5 Banded Strict Pull-Ups
#2 10/7 Push-Ups
#3 20 Air Squats
