May 6, 2022

Friday, May 6:

"The Best Little Chapel"

Alt EMOM 25 mins: 200 m, Strict Pull-ups, Push-ups, and 2 more

Every 1 min for 25 mins, alternating between:

Run, 200 m

1x [ 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats ]

15/12 Row Calories

1x [ 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats ]

Rest 1 min

This EMOM is centered around the workout Cindy. We are adding in additional conditioning components to get the breathing a little higher to more closely mimic Murph. Stay steady and just work on building that volume and staying steady on the run and the row.

Competitor: Wear a weight vest, 20/14 lbs

L2: 1x [4 Strict Pull-ups + 8 Push-Ups + 12 Air Squats]

L1: Every 1 min for 25 mins, alternating between:

Run, 100 m

1x [ 3 Banded Strict Pull-ups + 6 Push-ups + 9 Air Squats ]

12/10 Row Calories

1x [ 3 Banded Strict Pull-ups + 6 Push-ups + 9 Air Squats ]

Rest 1 min