190725 - “Papa Messer”


 

Warm up:
Cardio/Shoulder Prep
 

WOD: 30min AMRAP
Rx:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
50’ Sled Push (6/4)
200M Run/Bike/Row depending on weather
Scaled:
5 Ring Rows
10 Incline Push-ups
15 Air Squats
50’ Sled Push (3/1)
200M Run/Bike/Row depending on weather
Sport:
1 Bar Muscle-up
5 Strict Pull-ups
10 Push-ups
15 Air Squats
50’ Sled Push (6/4)
200M Run/Bike/Row depending on weather
*Wear a 20/14lb vest if you have one
 

Mobility:
Circle-up

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