WOD

WOD: “MURPH” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

LIFT: OH Squat – 5 RM WOD: AMRAP in 12 200m Row 10 MB Clean @ 20/14 5 Sprawls

SKILL: 1 Mile Run for time WOD: EMOM x 20 3 Push jerk (HAP) 6 T2B

LIFT: Front Squat – 5 RM WOD: 5 Rounds 200m Run 10 Deadlift @ 185/155 2 Rope Climbs

LIFT: Press – 5 RM WOD: 2 Rounds of…. 1/2 Tabata V-ups 1/2 Tabata Plank Hold 1/2 Tabata Slingshots 1/2 Tabata Arch Hold -Rest 2...

SKILL: Squat Ball WOD: AMRAP in 20 5 Power snatch @ 75/55 10 OH Lunge w/ Barbell 40 Double under’s

LIFT: Deadlift – 5 RM WOD: AMRAP in 15 30 KB Swing @ 24/16 kg 20 push ups 10 tuck jumps

LIFT: Bench Press – 5 RM WOD: AMRAP in 8 5 Press @ 75/55 1 Suicide sprint

SKILL: Sled push – 3x at working weight WOD: 7 Rounds 7 Squat Cleans @ 135/95 7 C2B pull ups

LIFT: Back Squat – 5 RM WOD: Teams of 3 – Max Calories in 15 min. A) Row or Bike for calories B) Hold Dual...