MURPH results. What a great day.
Warm-up: Coaches Choice
Strength: Bear Complex
1 Rep EMOM for 10 min.
WOD: PICK YOUR POISON
Choose one of the following:
Row for Calorie
Wallball 20/14
Pull-ups
HSPU
Death By Format….Start with 1 rep, then add a rep every minute until you cannot keep up.
When you go out you have 4 burpees every minute till everyone is finished.
Your score is the last minute you were able to complete.
Icing: Muscle-up progressions.