Thursday, 17 May WOD

Warm-up: 10 minutes

  • 4:00 Row –then–
  • 3 Rounds
    • 10 Air Squats
    • 10 Kip Swings
    • 10 Single leg deadlifts (light KB)(total)
    • 10 Strict Press (light KB or DB)
    • -Couch stretch
    • -Pigeon Stretch

Strength/Skill: Front Squat

Pause Front Squat + Front Squat = 1

5×1

Use the same weight for each set.

Rest as needed between sets.

METCON: EMOM

Every 1 min for 14 mins, alternating between:

  • 7 Power Clean & Jerks, 115/85 lbs
  • 5 Muscle-ups

Power Clean & Jerks- touch and go Scaling Options: Make sure to get at least 30 seconds of rest each round, barbell should be light and kept unbroken for at least the first 4/5 rounds, scale to bar Mus or a number of Mus that Is doable in 1 set, otherwise sub 10 C2B, Pull Ups or Jumping Pull Ups!

“Murph” Challenge/Competition this Saturday at 0730 and 0900.

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