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