184th Bro Session

Monday April 22, 2019

“Mini Murph”

  • 400m Run
  • 20 Pullups
  • 40 Pushups
  • 60 Squats
  • 400m Run

Beginners, substitute jumping pull-ups. To scale up, wear a 20 lb. vest.

Please do not partition the pull-ups, push-ups, and squats. Complete ALL of the movement before moving on to the next

Wednesday April 24, 2019

  • 5 x 400m Run, 2:00 Rest, then…                                                                                            

4 Rounds

  • 10 Burpees
  • 20 KB Swings 35/55
  • 30 Squats

Complete the 5 x 400m runs first. Rest 2 full minutes after each run. To scale up, decrease rest to 90 or 60 seconds.

Beginners, use a lighter kettle bell. To scale up, wear a 20 lb. vest. If you do not have a kettle bell at your disposal, substitute “burpee pull-ups” for burpees and omit the kettle bell swings.

Friday April 26, 2019

  • 1 Mile Run
  • 4:00 Rest
  • 1 Mile Run

We’re keeping things simple: Run one mile – rest 4 minutes – run one mile. To scale up, decrease rest to 2-3 minutes and/or wear a 20 lb. vest.

Saturday April 20, 2019 — Bro Session

NO BRO SESSION THIS WEEK DUE TO FESTIVUS GAMES

WOD DATE AND TIME: