Wod Wars Past Event 1- this is a warm up for murph prep.
If you have been missing murph prep scale the second part of this way way way back

Event 1:

Teams of 3
For Time: 10 Min Cap
400M Med Ball Run (Team)

1 Athlete works at a time:
60 Single Arm Alternating DB Hang Snatch
60 Wall Ball Shots
60 Toes to bar

400M Med Ball Run (Team)

Scaling Key:

RX: Medicine Ball 30/20, DB Hang Snatch 70/50

Masters 35/45 & Intermediate: Medicine Ball 20/14, DB Hang Snatch 50/35
Novice: Medicine Ball 20/14, DB Hang Snatch 35/25, Ring Hanging Knee Raises

Wod 2- Week 3 of Murph Prep

For Time- skip the last section of this if you havent been practicing

Run 800m,
then 4 Rounds of:
10 Pull ups
20 Push Ups
30 Squats Then,
Run 800m,
then 3 Rounds of:
10 Pull ups
20 Push Ups
30 Squats Then,
Run 800m
If you plan to perform Murph with a vest, wear one.
Post workout: foam roll quads, glutes, and lats.
SKip