WOD 5/24/17

— MURPH REMINDER —
SIGN UP
SHOW UP
WORKOUT
EAT
DRINK

WE WILL BE PUTTING HEAT TIMES SO YOU CAN GO AHEAD AND "RESERVE" YOUR SPOT FOR THE WORKOUT AND CHILDCARE.

— THIS IS NOT A BABYSITTING SERVICE —
IF YOU WILL BE UTILIZING CHILDCARE FOR THE WORKOUT PLEASE PICK YOUR CHILD UP AS SOON AS YOU FINISH AND RECOVER SO OTHERS CAN UTILIZE THE SERVICE AS WELL
— THANK YOU —

— COOKOUT FOLLOWING MURPH —

BRING A HEALTHY SIDE DISH

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Quads
Stretch - Banded OH Distraction, Banded Hip Distraction/Couch Stretch, Knee to Wall
WarmUp1 +
Soldier Kicks
Reach+Pull
Worlds Greatest
10 Wall Slides

0:00-3:00
Whiteboard Discussion

3:00-10:00
3 Rounds NFT:

6 Alt KB/DB Snatch, Build
6 Downward Dog Pushups
6 Box Jumps
:20 Handstand Hold

10:00-25:00
Deadlift WarmUp
5 @40%
5 @50%
3 @60%
*Lift every 2min

A) Deadlift
5 @75%
3 @85%
1+ @95%
3min Rest

25:00-45:00
B) 20min AMRAP
10 Alt DB/KB Snatch
15 Pushups
20 Box Jumps

RX+ (70/50, 30/24)
RX (55/35, 24/20)
SC (35/25, 20/16)

EXTRA CREDIT:
C1) Single-Arm DB Shoulder Press
3x8 e/Side
1min Rest
C2) 100’ Waiters Carry KB/DB
https://www.youtube.com/watch?v=uT1LV1eLcdM
2min Rest

Murph Prep:
10x400m Run,
2min Rest BTW Rounds