May 20, 2018

5-21-18 WOD PRE MURPH WEEK

L1/L2
21 MIN EMOM (7 ROUNDS)
MIN 1) 5 KIPPING PULL UP W/ VEST (SCALE-NO
VEST/ BANDED/ RING ROWS)
MIN 2) 10 PUSH UPS W/ VEST (PLATE OKAY)
(SCALE- NO WEIGHT, KNEE PUSH UPS)
MIN 3) 15 AIR SQUATS W/ VEST (SCALE- NO
WEIGHT, HOLD 10 LBS WEIGHT OUT IN FRONT)
L1-SCALE AS NEEDED


CHALLEGE: SETTING YOURSELF UP WITH A QUAILITY EMOM.  TODAY IS NOT A STRUGGLE SESH. ITS 5 FAST - TIGHT KIP PULL UPS .. W/ LOAD IF SKILL ALLOWES FOR 5 FAST REPS.  PUSH UPS SHOULD BE PLANKED, FAIRLY QUICK. SQUATS, TALL CHEST, FULL EXTENSION. SEE HOW WELL YOU CAN MOVE THROUGH EACH ONE FOR QUALITY.  L1- NOTE HOW YOU SCALE EACH MOVEMENT FOR MURPH ON MONDAY!

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