W.O.D.

EMOTM 24 Min 1 – 10 Pull-ups Min 2 – 10 HPCL/J (95/65) Min 3 – 10 T2B Min 4 – 14/10 Calorie Bike “Have

Only TWO WEEKS until Murph! Who’s ready!? We’ll be kicking off at 8am for a group warm-up, 2 group starts for the WOD, and of

FSQ 1×10, 2×5, 1×3 Increase weight by feel Then, Benchmark Friday! “Fran” For time: 21, 15, 9 Thruster (95/65) Pull-up “Some people drink from the

Partner AMRAP 20 4rds (Partners alternate rounds) 3 BJ (30/24) 4 SA DB Devil Press (50/35) Then – H.O.H. Sled Pull (Partner 1 down, partner

3rds for time: 21 Bar-Facing Burpees 15 DL (225/155) 90 Double Unders Then, 12rds – 20s ON/10s OFF – alternating V-Ups Rollouts “The scientific theory

4 sets: 12 Floor or Bench Press (Barbell, DB or KB) 12R/12L DB Bent Over Row Then, 3m ON/1m OFF – 4rds 12 Push-ups 8

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