Pre WOD:

Clean & Jerk
5 sets *2 Squat Clean & Jerk 75%+

WOD:

Fitness Level Benchmark: Long
MURPH
For time
1600 m Run
—
300 Air Squats
200 Push Ups
100 Pull Ups
—

1600 m Run
* No Time Cap

 

Post WOD:

Core Accessories:
3 Rounds:
20/20 sec Side Plank in Sling
20/20 sec Single Leg Plank in Sling
20 sec L Sit Flutter Kicks