wod
for time
80 db box step ups 15/22,5
note: every minute on the minute, starting at :00, perform 20 double unders
use two dumbbells.
pre workout
4 sets
6 alternating turkish get ups
note: rest 1:00 between sets
use a single db
wod
6 rounds for time
9 hang squat cleans 47/70
6 bar muscle ups
wod
MURPH
1,6 km run
100 pull ups
200 push ups
300 air squats
1,6 km run
note: wear a weight vest
wod
for time
800 m run
36 dumbbell front rack lunges 15/22,5
600 m run
24 dumbbell front rack lunges 15/22,5
400 m run
12 dumbbell front rack lunges 15/22,5
200 m run
note: use two dbs
