Thursday 1-9-20

Warm up 2x

200 m run

25 ft inchworm

25ft duck walk

‘25 ft Death March

Then 2-3 x

5 strict pull ups

5 burpee

10 alt leg v ups

10 slow air squats

Happy Birthday Coach Royden

ROYDEN’S BIRTHDAY WOD

(Just remember this is how awesome the workout felt after)

1 MILE run

100 pull ups

200 pushups

300 air squats

1 MILE run

scaled variation

Cash in 1 mile run

10 Rounds

10 Pull ups

20 Pushups

30 Air squats

Cashout 1 mile Run

Mini murph

Modified

800 m run

50 pull ups

100 push ups

150 air squats

800m run

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