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Monday 5.25.20 Memorial Day

Warm-up Prep (10-15 Minutes)

3 Rounds

200m Jog

6 Spiderman Stretches

:30 Rig Straight Arm Chest Stretch each side

5 Hand Release Push-ups 

:30 Bar Hang with 10 Scap Pull-ups


Strength/Skill - None


WOD (Workout of the Day) 

Hero WOD


For Time

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

RX is with 20lb. Weight Vest

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic


  • Our goal for this workout is to target 30-60 Minutes
  • Just get it done!
  • Score is time

*Scale accordingly if any exercise cannot be performed RX