SKILL AND STABILITY

WOD
EMOM for 20 Minutes
Odd: 20 or 10 Double Unders + 25' Right Arm DB/KB Overhead Walking Lunge
Even: 20 or 10 Double Unders + 25' Left Arm DB/KB Overhead Walking Lunge
*Use 50/35 Dumbbell or 53/35 Kettlebell

FITNESS
EMOM for 20 Minutes
Odd: 30 Single Unders + 25' Right Arm DB/KB Overhead Walking Lunge
Even: 30 Single Unders + 25' Left Arm DB/KB Overhead Walking Lunge
*Use DB/KB Allowing for Good Overhead Position

Murph Prep (extra credit)
Unbroken Strict Push Ups
4x15
5x12
5x10
6x8
*modify as necessary to achieve full range of motion - no knee push ups
*rest as needed between sets

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Nick FiorilliComment