-Warm Up-


Emotm 10 min


30 sec bike

20 mountain climbers

30 sec air squat 

10 push ups

30 sec plate hops


-WOD-


Murph Prepp


18 minutes total time


3 rounds


1 minute Inverted row

Rest :30

1 minute Push-ups

Rest :30

1 minute Air squat

Rest :30

1 minute Assault bike

Rest :30


-Post WOD Strength-


EMOTM 12


1 Hang Squat Clean


0:00-5:00 @ 65%

5:00-10:00 @ 70%