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  1. WOD Before Murph 
  2. 5 Rounds for Time of :
  3. 12 1 Arm DB Power Snatch (40/30 Lbs)
  4. 30 DUB’s
  5. 12 Russian Twists w/plate (35/25 Lbs)
  6. 12 Sit-ups w/plate (35/25 Lbs)
 


  1. Recovery Day!!!
  2. Tabata Style 
  3. For 4 minutes each exercise (20 sec on , 10 sec off) 8 Sets
  4. Row for Calories
  5. Plank Hold (High and Low )
  6. Push Press (45/35 Lbs)
  7. Jumping Pull-ups (Chest to Bar/Chin over the Bar)
  8. Buy out: 800 m Jog