Daily WOD – May 20, 2021

Traci working through a row!

Workout of the Day

Complete 7 rounds for time of:

  • 18 wallballs (20/14# to 10/9′)
  • 12 supine ring rows
  • 6 strict handstand push ups

Time Cap = 21 minutes.

WOD Notes:  The handstand push ups are designed to be completed in 1 or 2 sets each round.  You can scale the depth, reps or movement (DB shoulder presses or wall climbs are both options) to get that done.

Murph Notes: Our annual Memorial Day Murph will take place Monday, May 31! We have 4 morning heats: 6:30, 8:00, 9:30, and 11:00. (All other classes are canceled that day.) Reserve your spot in Wellness Living!

For our newer members, Murph is a hero WOD that many CrossFit gyms perform on Memorial Day. As prescribed (“Rx”) it’s a doozy, but we’ll have plenty of scaling options. To see the WOD, check out our post from 2019: https://iron-cross-athletics.com/daily-wod/daily-wod-may-27-2019/

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