Workout Of the Day (WOD)

WoD Class

“TEAM MURPH”

In pairs for time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Open Season Competition Class

OMEM, 14 minutes.

Minute 1: Deadlift 2/4/6/8 etc
Minute 2: Bar over burpees 2/4/6/8 etc

Rest 5 mins and prep for:

Pause front squat

7-5-3-1-3-5-7 reps

3-5-7-1-7-5-3 seconds each

Complete within 20 minutes