8am-
Solo endurance!
10 minutes bike
10 Ski
10 Minute row
Run 1 mile

9am
20 Minute amrap alternating rounds with a partner
100 Foot empty sled push
10 wall balls
5 burpees
*max of 30 seconds on sled, 30 seconds on wall balls and 30 seconds on burpees. You should be alternating rounds about ever 90 seconds.. it will be a little quicker than that at first.

You can do the bike, ski, row in any order so if there are more than 8 people you will have to start on different machines anyway. Everyone runs the mile last though

9am



Remember tonight at 10pm we will run one heat of Murph.
Several ways to scale, just show up and we will help. Do part of it, partner up and finish it if you want
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 Mile