GROUP WARMUP
2 sets -
:30 ski
:30 bike erg
5 Pull-ups
5 Push-ups
MURPH PREP
Complete as many rounds as possible in 7:00 of:
5 Pull up
10 Push up
15 calories ski
Rest 1:00
Complete as many rounds as possible in 7:00 of:
5 Pull up
10 Push up
15 calories bike erg
*Heats of 7 every 8:00
ALTERNATE MURPH PREP
Complete as many rounds as possible in 8:00 of:
5 Ring or bar rows
10 Push up to a box
15 calories ski
Rest 3:00
Complete as many rounds as possible in 8:00 of:
5 Ring or bar rows
10 Push up to a box
15 calories bike erg
MIDLINE
3 sets -
5 Ab wheel rollouts
7 Each way stir the pot
10 Kettlebell dead bugs
15 Abmat sit-ups
CharityWOD Recap
We raised $4450 for Sunday Strong! What a fun day!
The winners of each division were:
Rx: Biggie Smalls (Mikaea and Joel)
Masters: We Gotta Go (Matt and Wendy)
Scaled: Out-laws (Amy and Greyson)
Thank you to all!
