Monday: WOD: Murph Prep Monday 12 Min AMRAP- 200 M Run 10 Strict Pull Ups rest 2 min 12 Min AMRAP- 200 M Run 20 Push Ups rest 2 min 12 Min AMRAP- 200 M Run 30 Air Squats score is total reps
Tuesday: WOD: 20 Alt. Hang DB Snatch 15/12 Calorie Row 20 Alt. DB Hang C&J 5 Wall Walks rest 1:1 3R4T
Wednesday: WOD: 27-21-15-9 (ladies ski – 22-16-12-8) Calorie Ski DB Bench Press 54-42-30-18 Double Unders For Time
Thursday: WOD: 10 Bar Facing Burpees 50 yd Sled Sprint 3 Power Cleans 10 rounds each for time (rest 2 min between each round)
Friday: WOD: 200 M Run 10 Pull Ups 20 Wall Balls 10 TTB 5R4T
Saturday: WOD: 4 Rounds of: 5 OHS 1000 M Bike rest 3 min 3 Rounds of: 4 OHS 1000 M Bike rest 3 min 2 Rounds of: 3 OHS Thursday: WOD:
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