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