Tuesday, June 3, 2014


Happy "Murph" is over!!!


Arm/Leg Swings
3 rounds of:
100m Run
15 Ab-mat Sit-ups
3 “Bear Complex” (empty bar)

MOD (15:00 CAP)
Squat Cleans
Work up to as heavy a single as you feel comfortable with
Newer athletes can do Hang Squat Cleans for 3-rep sets

WOD
Conditioning
20:00 AMRAP of:
30 Walking Lunges
25 SDHP 75/53#
20 Ab-Mat Sit-ups
250m Run

Rx+ = OH Plate Lunges 45/25 (or use the axle bar), 95/63# for SDHP and T2B’s

Extra Work
With remaining class time practice Handstands. Do Wall Walks, Holds, Walks, etc,

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