Strength: Back squat
-4 X 5 @75% BW (RX+ 80% BW)
For time:
-30 Slamball @30/20
-100 Meter row
-25 Slamball @30/20
-200 Meter row
-20 Slamball @30/20
-300 Meter row
-15 Slamball @30/20
-400 Meter row
-10 Slamball @30/20
-500 Meter row
*12 Minute time cap.
MURPH Prep WOD:
15 Rounds of:
-5 Pull-ups
-10 Push-ups
-15 Air squats
*Use a weight vest if you have one.
Also try combinations like:
-5 Pull-ups
-5 Push-ups
-15 Air squats
-5 Push-ups
