We will be doing “Murph” tomorrow. Plan for the full hour being used at lunch.

Pre-WOD (Skills/Strength):
Rowing technique work then…
1000m Row for time.
If you have recently tested this you will do the following instead.
3x500m Row all out with 1min Rest in between each 500m

Box Jumps
– = 15 Sit-ups

Post-WOD (Challenge/Cool-down):
Max hollow hold (3 attempts)
– Take break between attempts.

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