WOD 5/18/17

— MURPH CHALLENGE —
MAY 29TH - BRING A FRIEND

— PICK YOUR MURPH —
RX WITH 20/14LB VEST
FULL WITH NO VEST
PARTNER
TEAM
HALF
MINI

 

PRECLASS WORK:
FOAM ROLL - CALVES, HAMSTRINGS, QUADS, UPPER BACK, LATS
STRETCH - BANDED HIP DISTRACTION/COUCH STRETCH, WORLDS GREATEST

WARMUP-3, PLUS
10 SCORPIONS
10 IRON CROSS
10 HIP BRIDGES

0:00-5:00
WHITEBOARD DISCUSSION

5:00-30:00
Deadlift WarmUp
5 @40%
5 @50%
3 @60%

A1) Deadlift
3 @70%
3 @80%
3+ @90%
1min Rest
A2) Bench Press
3x10, build
2min Rest

30:00-60:00
B) 10 x 200m Sprint :90 Rest BTW Rounds

THEN:
3 Rounds
10 Pushups
15 PullUps
20 Squats