STRENGTH/SKILL

Back Squat

4 x 8; building to a tough set of 8
*rest 90-120 sec btw sets

F. Lighter load for position 3111 tempo

P/S. 20X1 tempo building to tough set of 8

WOD

Murph Prep - Day 1

In 20 min:

Run 1 mile for time (note run time), then
remaining time is AMRAP Cindy

*score is AMRAP, but note run time in notes*

F: 3 jumping pull up + 6 Push Up + 9 Air Squat
[can row or adjust run time down to 800m as needed]

P: as Rx; 5/10/15

S: 5 Strict Pull Up + 10 Strict Ring Dip + 20 Air Squats [Unbroken]