WOD - Do 29.04.21

WARM UP 3 rounds for quality of:

10 Jumping Pull-ups

10 Push-ups

20 Walking Lunges

Dragon Stretch, 30 secs

Dragon Stretch, 30 secs

Change each round:

1. Round - 10 Jumping Pull UP

2. Round - 10 Kipping or Banded Kip or strict Pull Up

3. Round - 10 Workout Pull Ups

ROAD TO MURPH A: Complete as many rounds as possible in 10 mins of: max rep Row (calories)s

ROAD TO MURPH B: As many rounds as possible in 10 mins of:

5 Pull-ups

10 Push-up (hand release)

15 Air Squats

Post total rounds.

ROAD TO MURPH C: Complete as many rounds as possible in 10 mins of: max rep Row (calories)s

COOL DOWN For quality: Hamstring Stretch, 3 mins