Fri, April 28, 2023

WOD

Murph Prep

1)Run 400m (500/450m Row sub for Rain) Then :

Emom pull-ups

Rx1 16 reps /6 mins , Rx2 13 reps /7 mins , 10 reps/9 mins

2) Bench Press

6 x 2 ascending

3 ) Run 400m (500/450m Ski sub for Rain) Then

10 min Emom pushups

Rx1 20/16, Rx2 17/13, Rx3 15/11

Start your Emoms on the next min after you finish Run - you get at least 30 sec rest before starting (Rest wont be even for everyone - Do your Best)