Push Press- 3,3,3,3,3
Then
Row 2k
Today’s Murph Prep WOD:
Run 800 Meters
15 Rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats
Run 800 MetersĀ
OR, try 7 rounds of: 10 Pull Ups 20 Push Ups 30 Air Squats
Workout:
2 sets of 12 AMRAPs: 14 Wallballs (20/14) *Increase 7 reps each full round 7 Push Jerks (155/105) 14 Chest to Bar
Rest 2:00 between 2 Sets Restart from top on 2nd set.
Partner Options:
24 AMRAP: 30 Wallballs 20 Push Jerks 30 Chest to Bar
Strength:
Deadlifts Week 3: Basing off 90% of 1RM
1 set of 3 @70% 1 set of 3 @80% 1 set of 3 @90%
For Time:
Run 400 M
into: 3 Rounds: 30 Box Jump Overs 10 Deadlifts (255/175) into:
Finisher:
3 Sets of: 12-15 Barbell Rollouts :45 Side Plank :45 Side Plank Rest as needed