W.O.D.

EMOTM 8 1 CL + 1 FSQ *Add 1 FSQ to each set after the first Build by feel Then, 3rds for time: 10 HPCL

5×10 Each – DB or KB Bench Press or Floor Press Alt. with DB or KB Bent Over Row Then, EMOTM 12 Min 1 –

8 Weeks Until MURPH! Get on board – get ready – and be prepared to crush it! We have already started to include WODs each

EMOTM 10 1 PCL + 1 CL Build by feel Then, Benchmark Friday! “Grettel” or “Ingrid” 10rds for time: 3 CL/J or 3 SN (135/95)

Team AMRAP 20 Relay Style 7 Wall Balls (20/16) Sled Push Down 7/5 Calorie Ski Sled Push Back Then, Plank Hold – 5rds – 1m

For total time: 3rds – 10 Dbl DB Step-ups (24/20) 30 Double Unders Rest 1m 3rds – 10 Alt SA DB Devil Press 30 Double

Ring Muscle-up Skills Then, For time: Run 800m 40 Pull-ups 40 Push-ups Run 600m 30 Pull-ups 30 Push-ups Run 400m 20 Pull-ups 20 Push-ups “The

For time: 20/15 Calorie Bike 20 HPCL 20 FSQ 20 S2O (95/65) 15/12 Calorie Bike 15 HPCL + 15 FSQ + 15 S2O 10/7 Calorie

EMOTM 8 2 PSN Build by feel Then, Benchmark Friday “Nancy” 5rds for time: Run 400m 15 OHSQ (95/65) “Most people have the will to

Skill – Ring Support Holds 5x10s ON/10s OFF 4x20s ON/20s OFF 3x30s ON/30s OFF 3×10 Ring Rows w/3s lower each rep Then, Partner AMRAP 20