WARM-UP 1000m Row/Run STRENGTH 10×5 Bent Over Barbell Row WOD 15 Wall Balls 3 Cleans-135/95 10 MIN AMRAP
WARMUP 10 Push-Ups 5 Supermans 5 Hollow Rocks 2 Rounds NFT STRENGTH 10×5 Strict Pull-ups (weighted if possible). WOD Death by Snatch(115/75) EMOM- (every minute on the minute) Starting from one snatch, add One (1) additional snatch per minute.
WARM UP 5 Sumo Squat 5 Air Squat 5 Drop Squat 3 RDS NFT STRENGTH 10×5 Row WOD 10,9,8,7,6,5,4,3,2,1 Hang Squat Clean-65/45 Front Squat-65/45 Push Press-65/45
WOD MURPH 1 Miles Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run FOR TIME We appreciate Michael Murphy and all of the other soldiers who have fought and sacrificed their lives to defend our home and our freedom. Lieutenant Michael Patrick Murphy lost his life in June 2005 during a mission to […]