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