CROSSFIT

FILLY UP

3 SETS FOR QUALITY
50’/50′ Filly Walk
15 KB Upright Row (Light)
20 Band Pull-Aparts

-Rest as Needed b/t Sets-

POST MURPH RECOVERY WOD

AMRAP x 15 MINUTES
15/10 Cal Row or 11/9Cal Bike or 150m Run
:30 Plank
15 Up-Downs
:30 Plank
15 Box Jumps* (24/20)

*Step-Down Mandatory (Score is Rounds + Reps)

POST MURPH RECOVERY

5:00 Foam Roll Legs

SPARK

WOD PREP

3 ROUNDS FOR QUALITY
:30 Arms + Body Rowing*
:30 Half Slide Rowing
:30 Full Slide Rowing
1:00 Hollow Hold

*No Leg Involvement

FLASH LIGHTNING

3 ROUNDS FOR TIME
500/400m Row or 24/18Cal Bike
20 Sit-Ups
500/400m Row or 24/18Cal Bike
20 Sit Ups

(Score is Time)