Tuesday 160531

Murp Begins

Murp Begins

 Proud and honored to live in the land of the free and the home of the brave MERICA..
For all those that have come before us and continue to serve for our freedoms..

Dynamic Warm-Up – Mobility
Prepare for..

A.
Strength and Accessory Work
5X3 Power Cleans Touch and goes
In between sets perform:
5×8 Strict KB or DB High Pulls.
5×8 Strict pull-ups
B
WOD

4 Rounds of:
1 Rope Climb
10 Dead Lifts @60% 1rm.
20 Russian Twists 20/14, 14/10, 10/5 10
Standing KB or DB Rows ASAPUB

Cash Out: 800 M run.

*Scale weight of movement as needed for smooth mechanical progression on A and B  Ask your coach for help.

COOL DOWN/RECOVERY:

Accessory Work:
1a) 4X8 GH Raise (no swinging of torso) – rest 90 sec.
1b) 4X8 BB Bent Rows – heaviest possible, rest 90 sec. 

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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