WOD 05232026

A. Dynamic Stretches

B. “Home Murph”

(Pick a variation and complete)

Option 1:

(For time)

1 mile run

100 dbell bent over rows

200 push ups

300 air squats

1 mile run

Option 2:

(For time)

1 mile run

(20 rounds for time)

5 dbell bent over rows

10 push ups

15 air squats

-then-

1 mile run

Option 3:

(For time)

1 mile run

(10 rounds for time)

10 dbell bent over rows

20 push ups

30 squats

-then-

1 mile run

Option 4:

(For time)

800m run

50 dbell bent over rows

100 push ups

150 air squats

800m run

Option 5:

(For time)

800m run

(5 rounds)

10 dbell bent over rows

20 push ups

30 air squats

-then-

800m run

C. Static stretches