Saturday

Warm-up
Warm-up
1 ROUND
100m Run
10 Wall Ball Ground to OH
10 Scap Pull-Ups
5/5 Hand Over Hand Ring Row (Single Ring)*

Into…

1 ROUND
200m Run
8 Wall Ball Push Press
8 Tuck-Ups
6/6 Single Arm Ring Rows

Into…

1 ROUND
400m Run
6 Wall Ball Front Squat
6 Hanging Knee Raises
8 Alt. Single Arm Ring Rows

*Using one Ring, Right Hand over Left for 5 Ring Rows, Left Hand over Right for 5 Ring Rows

Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice J-Hook Clamp*

*Progression Suggestion:
Rope Hang or Rope Pull-Ups
Hanging Knees to Elbow
Seated Clamp Practice
Clamp + Stands

(No Measure)

Workout
Metcon
EVERY 5:30 x 4 SETS
400m Run
30 Wall Balls (20/14)|(14/10)
3 Rope Climbs*

-Rest with Remaining Time-

*Option to complete Legless Rope Climbs.

(Score is Slowest Set)

KG WB: (9/6)|(6/5)

Optional Extra Credit
Metcon
EXTRA CREDIT MURPH PREP – DAY 2

CONDITIONING + STRENGTH

6 SETS*
300m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats

-Rest 1:00 b/t Sets-

*GOAL: Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.

(No Measure)