Warm-up

3 Rounds:

100m Jog

5 Pull-ups

20 Shoulder Taps

MetCon:

Partner For time:

100 Pull-ups

200 Push-ups, release hands from floor at the bottom

Run 5K

If you've got a twenty pound vest or body armor, wear it.

*based off Hero WOD “Severin”

*break up however you want and split reps as needed

*Pace Goal: breathe and move…practice for Murph

Beginner: 80 Double DB Curls, 100Double DB Bench Press, 1 mile run

Intermediate: Jumping/Banded Pull-ups, knees or hands elevated push-ups

Advanced: as is

Sport: as is