STRENGTH / FOUNDATION
3X3:00:
12 SCAP PUSHUP
10 BANDED GOOD MORNING
8 BANDED BENTOVER ROW
6 BANDED MARCH L/R/F/B
4 PAUSE SQUAT
2 TEMPO PUSHUP
PULLUP BAR
WOD
*FINAL FRIDAY “MURPH” PREP – MURPH IS 2 WEEKS FROM TODAY!
HALF “MURPH”
30:00 CAP:
(RX+ NO PARTITION)
800M RUN OR 1000M ROW OR 2000M BIKE
50 PULLUP
100 PUSHUP
150 SQUAT
800M RUN OR 1000M ROW OR 2000M BIKE
COOL DOWN