2025-04-28 WoD

WARM
400m run
2 rounds
{
1 min row
10 cossack squats
2 inchworm
10 banded AYT's
}

MAIN

A. Half-Murph (really, bit more than half). For time
{
1/2 mile run
8 rounds
{
7 pullups (56 total)
14 pushups (104 total)
21 AirSquats (168 total)
}
1/2 mile run
}
time: 21:05

B. 3 rounds, not for time
{
7 DB Hammer Curl 31x1 tempo 20#
7 DB skull crushers 31x1 tempo 20#
7 DB reverse fly
}