Get your order in for your MURPH shirt!
Warm Up:
2 Rounds
Run 200m
6 Inch Worm Push Ups
20 Step Ups
Skill:
2 Rounds
Sled push to end of building and back
10 Tire Flips
20 Barbell Overhead Walking Lunges (outside walk for distance 10 down 10 back)
WOD:
Run 800m
20 Bear Complex (with DB 40/25#)
20 Burpee Kipping Pull Up (not jumping)
Rest 2 Min
40 Wall Balls (20/14#)
100 Double Unders
**bear complex = Power clean, DB shoulder squat, push press, DB shoulder squat, push press