WOD: “1/2 Murph” 800m run 50 pull ups 100 push ups 150 air squats 800m run *start and end with the 800m run, but segment the pull ups, push ups and air squats as needed. If you have a 20# vest – wear it!Read more
Strength: Deadlift 20:00 min clock to find a 1RM Suggested warm-up 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: 12 MIN AMRAP 12/10/8 Cal Bike 10 Deadlifts 225/155/105 8 Lateral Barbell Burpees 6 Box Jumps 30/24/20Read more
Strength: Back Squat 20:00 min clock to find a 1RM Suggested warm-up 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: 3 Rounds For Time: 16 Alternating Box Step Ups with 1 DB (50/35/25) (24/20/16) *8 per leg 20 Wallballs (20/14/10) 16 Alt Walking Lunges (8 per leg)Read more
