Friday – Jun 26th, 2015 [SAMPLE]
Murph
- Run 1 Mile
- 100 Pullups
- 200 Pushups
- 300 Squats
- Run 1 Mile
You can break up the pullups, pushups, and squats however you like.
Today's WOD
WOD: Wednesday, July 2nd, 2025
Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of high knees, lateral hops, up-downs
- PVC Lat/Shoulder Stretch – :30s per side x3
——————————————————————————————————–
Strength-Endurance: Every 2:30 Minutes x 5 Rounds
- 200 Meter Run / 250 M Row / 600 M Bike
- 3 Snatches
*Athletes choice on Squat OR Power Snatches
*Athletes choice on starting weight
*Add weight each round
——————————————————————————————————–
Workout: 3 Intervals (5 Min ON / :90s OFF)
Buy in:
12 – 10 – 8
- DB Hang Snatches (50/35) *half per side
8 – 6 – 4
- Toes to Bar
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
*3 Scores: Total # of Calories completed per interval
——————————————————————————————————–
Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
There are currently no active social stickers.