Tuesday, May 27, 2014

Hope everyone had a great weekend and ready to get back to some training!!  Everyone did a great job taking on "Murph"! Very proud of you all!!

All happy and dry before "Murph"



Arm/Leg Swings
250m Run or Row
2x10 of:
Shoulder Dislocates
Good Mornings
DB Press

MOD
Strength
Strict Press (15:00 CAP)
5-5-5-5-5 (same weight across all sets)
If you did all 5 sets last week unbroken, add 2.5-10# depending on how easy it was.
If not, do all 5x5 unbroken. This is the last week of 5x5.

WOD
Conditioning
15:00 AMRAP of:
15 STOH 75/53#
10 Medball Cleans
250m Run
Rx+ = 95/63# OR Heavier and/or Squat cleans

Extra Work
Squat Cleans
Work from the hi-hang as long as possible, but don’t go below the knees

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