Wednesday
5/21
24 minute AMRAP
Run 100m
5 pull-ups
10 push-ups
15 air squats
Run 200m
10 pull-ups
20 push-ups
30 air squats
Run 300m
15 pull-ups
30 push-ups
45 air squats
Run 400m
20 pull-ups
40 push-ups
60 air squats
*if you finish this round, AMRAP push-ups remaining time
**If wearing a vest for Murph, wear a vest today
Essentials
Every 8:00 x3 sets
Run 200m (if using machine, equivalent distance will be given)
+
3 rounds
5 pull-ups/ring rows
10 push-ups
15 air squats
+
Run 200m