January 1 – January 6, 2018


Monday: Happy New Year!!
One class only at 10am TEAM MURPH

Tuesday: Strength: 4 Squat Cleans EMOM (10min)
WOD: 12 min AMRAP
100m Run – 10 Burpees
200m Run – 10 Burpees
300m Run – 10 Burpees
400m Run – 10 Burpees

Wednesday: WOD: 10 DB Snatches
100m Run
1 Sled Push
10 TTB
8R4T

Thursday: Strength : DEADLIFT EMOM (8 min)
WOD: ” Back yard blitze”
5 pullups on the top of every minute
work on rest of the minute for completion
of 50 Thrusters and 50 Power Snatches

Friday: Strength: OHS EMOM (10min)
WOD: 30-20-10 REPS OF
HANG CLEAN
FRONT SQUATS

Saturday: RELAY
Deadlift
Burpees