Strength:  Back Squat

65%  4 sets of 8 reps

W.O.D Murph practice, 30 Min Clock

  • 800M Run
  • 50 x Pullups
  • 100 x Pushups
  • 150 x Squats
  • 800M Run

*Wear a weight vest if you have one.

Core:  7min AMRAP of

  • 12 x Weight Situps
  • 12 x Russian Twists
  • 12 x Bridges 6L/6R on Med ball

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OLY Group:

  • Back Squat:  5 x 5 @ 75%
  • Hang Power Snatch + Squat Snatch: 2+1 x 6 @ 50%
  • Hang Clean Pull:  4 x 4 @ 80%

W.O.D  Class and Core

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