W.O.D.

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,

4m ON/1m OFF – 5rds For total rds – Pick up where you leave off: 7 DB DL 5 DB HPCL 3 DB S2O 5

Every 2m – 10rds 2 BSQ Starting around 60% and build Then, Benchmark Friday! “Helen” 3rds for time: Run 400m 21 AKB Swings (53/35) 12

EMOTM 21 Min 1 – 100m Farmer Carry (53/35+) Min 2 – Sled Push D&B Min 3 – 6 SB OTS “The only thing that

Partners For Time & Total Calories: 60 DB Floor Press 60 Box Jumps (24/20) 60 T2B 300 Double Unders 180 Push-ups *One person accumulating max

EMOTM 10 1 CL (Power or Full) Build by feel Then, For time: 21, 15, 9 FSQ (155/105) Lateral B.O.B. “The greatest pleasure of life

*Check SugarWOD for all Murph Challenge details for the week! AMRAP 25 Run 1,000m 6 Ring Muscle-ups 6 Wall Walks 18 Alt DB SN (50/35)