A) Power Clean + 2 Push Press: 2 Reps EMOM for 10min
B) Trap-3 Raise: 8/arm x 3 sets .... slow.
C) Did Murph? Active Recovery-: 600m Row; Rest :60
600m Run; Rest :60
25/20 Cal Bike; Rest :60
1min Plank on Elbows
400m Row; Rest :30
400m Run; Rest :30
20/15 Cal Bike; Rest :30
1min Plank on Elbows
200m Row
200m Run
15/10 Cal Bike
1min Plank on Elbows
30min Cap
D) Didn't Do Murph?: 4 Rounds for Time:
600m Run
15 Pullup
20 Pushup
30 Squats
Categories: WOD

%d bloggers like this: