Thursday’s WOD 11.26.20

Thursday’s WOD 11.26.20

Metcon

1:00 Cardio of Choice

….then

4 Spiderman w/ twisting reach
15 Air Squats
5 Inchworms w/ push-up

10 Scap Pulls
10 Kip Swings
5-10 Pull-ups or 15 DB Rows

5 line Sprints 50-100ft
-down & back is 1 rep.
5 Burpees after each Sprint

Metcon (Time)
"Murph-Ish"
Run 1 Mile
50 Pull-Up or DB Row
100 Push-Up
150 Air Squat
Run 1 Mile

*Wear a vest if you have it!