Strength: Push jerks
-4 X 8 Push Jerk @70% 1RM
Super set with:
-4 X 8 Pendlay rows
For time:
-150 Wallball shots @20/14
*Every minute stop and complete 10 push-ups
MURPH Prep WOD:
(40% decrease in volume)
1 pull-up
2 push-ups
3 squats
2 pull-ups
4 push-ups
6 squats
3 pull-up
6 push-ups
9 squats
*If you have pull-ups down do not kip. These are strict pull-ups…. use a weight vest if you have one.
