If you WEREN’T at CFW yesterday:
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Note: Take 3 attempts on each lift. The lifts must be completed in the order they are written (3 BS, 3 SP, 3 DL). Warm up as long as needed and rest as long as needed between attempts and lifts (but classes should start/end on the hour).
Compare to 7-3-12
If you WERE at CFW yesterday:
Team Murph
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
Complete in teams of 3-4. Coaches will select teams and adjust the WOD accordingly.