Murph Prep WOD: Week 1

Warm-up from Thrive

400m Row

3 Rounds for Quality:

:30 Active Hang from rig

5/side Plank to Side Plank Rolls

5/side Hip Airplanes

ANTHEM Murph Prep WOD

8 Rounds:

:20 Pull-ups

:10 Rest

:20 Push-up

:10 Rest

:20 Air Squats

:10 Rest

Cool Down from Thrive

2:00 Each:

Lat Foam Roll (left)

Lat Foam Roll (right

T-spine Foam Roll

Saddle Pose