WOD:

“Rowing Murph”- AQAP:
Row 2k
100 Pull-ups
200 Push-ups
300 Air Squats
Row 2k

You may partition the push-ups, pull-ups, and air squats in any manner you like, recommendations are 3, 6, 9 with a 1, 2, 3 at the end, 5, 10, 15 or 10, 20, 30.

Post results/thoughts to comments

You guys all did an awesome job on a long tough workout today. We’ll probably hit this again in the coming months, but do it the original way, outside, with a 1 mile run. Keep at it everybody. Last day of Paleo Challenge is Wednesday. Have a good weekend.

The early class starting off on the rower
Del getting up on the bar
Kristi knocking out some push-ups…I mentioned this to a few people, and hollered about it during the workout, many of you drop your pelvis during push-ups and you end up touching your stomach to the ground and not chest, work on keeping that nice plank, yes it’s harder but it will only make you stronger
– Jade