MONDAY WOD7APRIL2014

STRENGTH
Bench Press
5, 5, 4, 4, 3, 3

METCON
4 Rounds
Row 500
60 air squats
7 STO @ 135/95

OUT: MURPH PREP WEEK 1-
Pick one of the following: 25 Pull Ups, 50 Push Ups, or 400m Run each day.

TUESDAY WOD8APRIL2014

METCON
EMOM16
5 T2B
10 C2B

STRENGTH
20RM Power Snatch

OUT: MURPH PREP WEEK 1-
Pick one of the following: 25 Pull Ups, 50 Push Ups, or 400m Run each day.

WEDNESDAY WOD9APRIL2014

CHIPPER
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift @ 1.5 x BW
Front Squat @ BW
Clean and Jerk @ .75 x BW

OUT: MURPH PREP WEEK 1-
Pick one of the following: 25 Pull Ups, 50 Push Ups, or 400m Run each day.

THURSDAY WOD10APRIL2014

METCON
"Annie"
50, 40, 30, 20, 10
Double Unders
Sit-ups

Rest 5 Minutes

"Karen"
150 Wall Balls @ 20/14

OUT: MURPH PREP WEEK 1-
Pick one of the following: 25 Pull Ups, 50 Push Ups, or 400m Run each day.

FRIDAY WOD11APRIL2014

STRENGTH
EMOM10
2 Hang Squat Snatch @ 70%

METCON
"Amanda"
9, 7, 5
Muscle Ups
Squat Snatch @ 135/95

OUT: MURPH PREP WEEK 1-
Pick one of the following: 25 Pull Ups, 50 Push Ups, or 400m Run each day.

SATURDAY WOD12APRIL2014

SCC PROWLER COURSE