Front Squat 15 mins to either work up to 5rm or 5 sets of 5 at 70-75% 1rm
5-5-5-5-5 – rest between sets
Pairs WOD time! – We can’t save all the beast ones until Saturday!
‘Pairs MURPH’ – Murph is a hero WOD, look it up….we’re splitting it between a pair…aren’t we nice?!
Reps split between pairs however you choose, half and half, 5 each, 10 each, etc etc. Only one working at a time.
Both partners run 800m together (1mile total)
100 Pull Ups
200 Push Ups
300 Squats (air)
800 Run together
30min cut off