Join us for Murph on Saturday, 8:30 & 10:00 am. Read more HERE

Warm-up

2:00 bike, row, ski

2 Sets:

5 Single arm ring rows/side
10 Samson lunges
10 Pineapple pickers
10 Mountain climbers

Strength/skill

4 Sets, not for time:

100 Meter farmer carry
8 Bulgarian split squats/side
8 Single arm DB row/arm

-Switch arms at turn around during carry.

WOD

4 Rounds for max reps:

:45 Bike, calories
:30 Rest
:45 D-ball to shoulder 100/70
:30 Rest
:45 DB Man makers 50/35
:30 Rest

Hybrid Conditioning (10:30)

8 Minute AMRAP:

200 Meter run
50′ Sled push

Rest 2 minutes

8 Minute AMRAP:

10 Calorie bike
100 Meter farmer carry

Rest 2 minutes

8 Minute AMRAP:

250 Meter row
20 Goblet squats