200124 - FYF "Murph Prep"

Nutrition Workshops
THIS WEEKEND
Saturday @ 10am
Sunday @ 4pm

These workshops will be exactly the same so just come to one of them! We will talk about your three options for nutrition programs to follow from Feb. 2nd to Feb. 29th! You’ll be paired with an accountabilibuddy who is doing the same one and exchange information! For the month, you’ll receive a calendar to follow on how to keep each other accountable to your goals!!!

QOTD - Weekend Plans?

WARM UP - 2 minutes of Cardio
(Round 1 = 5 of each) (Round 2 = 10 of each)
Plate Squats
Plate Sit Ups
Plate Plyo Push Ups - Walk Overs

COACH PREP - Foot Lock and Down Climbing

WOD -
A (Competitor) - With a 20#/14# weight vest

B (Performance) - AMRAP 30:
2 Rounds
1 Rope Climb
25 Push Ups

2 Rounds
1 Rope Climb
25 Sit Ups

2 Rounds
1 Rope Climb
25 Squats

C (Health & Fitness) - Sub Rope Climbs for 1/2 Climbs or 4 Floor Pulls