W.O.D.

3 WEEKS UNTIL MURPH! Pre-order your tank or tee now. Sign up at the desk. And check SugarWOD for Murph Accessory work! OHSQ – 4×3

Benchmark Friday-ish “Half Murph w/Miles” For time: Run 1 Mile 50 Pull-ups 100 Push-ups 150 ASQs Run 1 Mile *Partition movements as needed “Forgiveness is

Every 5m – 4rds: 25 RKB Swings (53/35) 50 Double Unders 30 KB Lunges (same KB) Sled Push D&B 2x “People change and forget to

FSQ – 1×7, 1×5, 2×3 *All reps with 3sec lower Then, For time: 21, 15, 9 Thruster (95/65) T2B “You can’t wait for inspiration. You

Partners! 10m Max Calories – switch every 7/5 Calories *Pick only one machine Rest 1m 8m Max Runs – switch every time *Bush Run! Rest

4 MORE WEEKS UNTIL MURPH! How many of you have still been working on those skills?! It’s not too late to jump on board and

Every 2m – 10rds 2 FSQ Start at 60% and build by feel Then, Benchmark Friday! “Grace” For time: 30 CL/J (135/95) “What is a

EMOTM 24 Min 1 – 15 Burpees Min 2 – 20 MB Sit-ups (20/14) Min 3 – Max Shuttle Runs Min 4 – Rest *Score

For time: 60 Wall Balls (20/16) Into – 4rds of 50 Double Unders 12 PSN (95/65) “Try to be like the turtle – at ease

For total time: 3rds – Run 600m 24 Pull-ups Rest 2m 3rds – 40/30 Calorie Row 24 Push-ups “Better remain silent, better not even think,