WOD 4/27/18

— MURPH —
IS JUST AROUND
THE CORNER!

GET REGISTERED FOR THE MURPH CHALLENGE!

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AEROBIC CAPACITY CLASS
(BUILD YOUR ENGINE AND STAMINA)
SATURDAY MORNING @7AM
CONCORD MIDDLE SCHOOL

— YOU'LL NEED RUNNING SHOES —
YOUR 1-MILE TIME AND 400M TIME TO DO THE PROGRAM

 

Front Squat
3-3-3-3-3

Fire Breather:
3min AMRAP of following Complex @95/65:

Clean
Front Squat
Jerk (Front Rack)
Back Squat
Jerk (Back Rack) OHS
*Rest 1min, Repeat for 5 Rounds.

Fire Walker:
3min AMRAP of following Complex @75/55:

Clean
Front Squat
Jerk (Front Rack)
Back Squat
Jerk (Back Rack) OHS
*Rest 1min, Repeat for 5 Rounds.

Fire Starter:
3min AMRAP of following Complex @45/35:

Clean
Front Squat
Jerk (Front Rack)
Back Squat
Jerk (Back Rack) OHS
*Rest 1min, Repeat for 5 Rounds.