Strength: Front rack lunges
-4 X 10 @50% BW (RX+ 65% BW)
AMRAP 5 minutes of:
-5 Box overs @24/20 (jump up onto box then off to the other side. Turn around and go back over)
-10 Wallball shots @20/14
-15 AbMat sit-ups (RX+ toes to bar)
Rest 3 Minutes then:
Right into the MURPH prep
For time: MURPH Prep WOD:
10 pull-up
12 push-ups
13 squats
12 pull-ups
14 push-ups
16 squats
13 pull-up
16 push-ups
19 squats
14 pull-up
18 push-ups
22 squats
15 pull-ups
20 push-ups
25 squats
*Use a weight vest if you have one.
