1 Week Till MURPH! 7:15 or 8am start time... then pool party 12pm!
Warm Up:
Run 800m
2 Rounds of Cindy
5 Pull Ups or Jumping Pull Ups
10 Push Ups
15 Air Squats
Mobility:
Armless Prayer 30 sec
Bottom Squat Full Hip Rotation (30 Sec each side)
Cross Side to Side (20 x)
Down Dog
Strength:
2 Deadlift + 1 Power Clean
5-5-3-3-1-1
WOD:
For Time:
20 Renegade Row with Push Up (35/20#)
30 Burpees
40 Pull Ups
50 Thrusters (95/65#)
Run 800m