MURPH at 9am on Monday! No other classes. Come do the WOD alone, with a partner or even a group, just COME! We’ll open the gym at 8am. Potluck to follow.
WARMUP
10 min AMRAP
1 min cardio
10 Air Squats
10 Warrior Squats
10 Ring Row
5 Kip Swings
3 Pull-ups
Then…
BB Warmup= Snatch Grip DL + High Hang P Snatch + Hang P Snatch + OHS + Power Squat Snatch
STRENGTH
3 Position Squat Snatch
–Find a heavy weight for the day
*High Hang, Hang, Floor
**Feel free to do Power Snatch or Power Clean instead of you have shoulder isssue
WOD
3 Rounds:
AMRAP 3-Minutes
12 Hang Power Snatch (115/75)
21 Chest to Bar Pull Ups
Max Cal Bike
-Rest 1-minute between rounds-
STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: High
Volume: Moderate
OPTIONAL POST WOD
Walk 400m
Post Work 1x:
–1min Banded Lat Stretch
–1min Child’s Pose
CrossFit Reserve 