May 30, 2017
Thank you to everyone who came to do MURPH with us this past Saturday. It was tough but, like always, be pushed through. Huge congrats to those who PR’d or did pull-ups for the first time!
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(WOD)
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5.30/2017
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BACK SQUAT 8,6,4,8,6,4
*2ND WAVE HEAVIER**
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B) 9-15-21
DEADLIFT 185/125
BURPEES
200M RUN
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(SUPPLEMENTAL)
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A) SNATCH HIGH PULL+POWER SNATCH+SNATCH+OHS
X5 SETS
*BUILD FROM LIGHT WEIGHT
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B) FOR TIME:
5 MU
10 DEADLIFT (275/205)
5 MU
15 DEADLIFT (245/185)
5 MU
20 DEADLIFT (225/155)
5 MU
25 DEADLIFT (185/135)
5 MU
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(BURN)
COMPLETE 5 SETS AT AEROBIC PACE
500M ROW
8 BURPEES OVER ERG
10 ALT DB SNATCHES (TOTAL)
12 WALKING LUNGES (TOTAL)
…REST 1 MIN…
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