Memorial Day MURPH – 7am and 9am

Dynamic Warm Up- Mobility Prepare for:

A. Strength:
Deadlift – 15 Mins to Find 1 RM

B.WOD:
3 ROUNDS FOR TIME

5 Box Jumps (30/24)*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAFA)

*Box Jumps go up by 10 each round (5-15-25)

(Score is Time)

C. ROM WOD:
Full body foam roll 

And/or Low back LAX ball smash with feet on box

 

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