WARM UP
1 MIN ROW
1 MIN BIKE
PVC PASS THROUGH
5 SNATCH GRIP D/L W/ EMPTY BAR
5 BACK SQUATS

4RDS
15 HANG POWER SNATCHES 65/95
30 BACK SQUATS
60 DUBS

EWOD ENDURANCE AT 6AM ONLY
2X 200 MT RUN ON 1:15MIN
2X 400 MT RUN ON 2:00
2X 800 MT RUN ON 4:30
2X 400 MT RUN ON 2:00
2X 200 MT RUN ON 1:15

MURPH TRAINING STARTS NEXT MONTH! GET YOUR WEIGHT VEST GUYS!

WOD OF THE DAY

20 MIN AMRAP

7 POWER CLEANS 85/115
7 TOES TO BAR
7 KB SWINGS 35/55
200 MT RUN

RX+ 105/155
KB 55/70

WARM UP
200 MT JOG
WITH EMPTY BAR
10 GOOD MORNINGS
10 BACK SQUATS
10 STRICT PRESS
10 STEP UPS

WOD
1 MILE RUN
50 THRUSTERS WITH EMPTY BAR( 5 BURPEES EVERY TIME YOU DROP THE BAR , NO RACKING ALLOWED)
50 D/L 105/155
50 BOX JUMPS
50 GABBY’S SIT UPS

5 RDS
15 PUSH PRESS 65/95
15 PULL UPS
30 DUBS
400 MT RUN

200 MT SLED PULL RELAYS
SPLIT THE CLASS IN TEAMS OF 3 (3 X EACH) 25/45

REST 2 MINS AFTER EVERYBODY IS DONE

10 RDS
5 SQUAT CLEANS 85/115
10 WALL BALLS
15 SIT UPS

3 RDS
10-POWER SNATCHES 65/95
20-HAND RELEASE PUSH UPS
200 MT RUN

2 RDS
10-SDLHP
20 KB SWINGS 35/55
200 MT RUN