Quickie WOD

Wod:

3 Rds for time:
3 times up stairs
30 box jump
30 situps
30 goblet squat
30 DU

 

Atarim

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*partition pullups,pushups and squats any way you want. If you’ve got a twenty pound vest or body armor, wear it.

*SCALE if this your first time doing murph

*come in early to perform tomorrows deadlifts. take tomorrow off

*DO NOT RIP YOUR HANDS!

Post your results to the Whiteboard.