WOD 5/22/17

— MURPH IS 1-WEEK AWAY —

GET SIGNED UP,
BE READY TO WORK,
— ENJOY —
FOOD, BEER, AND
GREAT COMPANY

— MAY 29TH, 9:30-WHENEVER —

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Upper Back, Lats
Stretch - 10 Wall Slides, Knee to Wall, Banded Hip Distraction, Banded OH Distraction
WarmUp1

0:00-3:00
Whiteboard Discussion

3:00-10:00
3 Rounds:
10 Light Wall Balls
5 Dips
10 Ring Rows
5 Pullups

10:00-13:00
Strength SetUp

13:00-33:00
Back Squat WarmUp
5 @40%
5 @50%
3 @60%

A1) Back Squat
5 @75%
3 @85%
1+ @95%
1min Rest
A2) Pullup Complex
1 Strict L-Pullup
3 Strict C2B
5 Kipping C2B
2min Rest

33:00-48:00 (15min Time Cap)
B) 5 ROUNDS
25 Wall Balls
5 Ring Muscle-ups

RX+ (30/20, Ring MU)
RX (20/14, Ring MU)
SC (14/10, 3-1 Parrallett Dips)


Murph Prep:
1-Mile Run
4:00 Rest
1-Mile Run