6:15 last night was a couple workout.
“MURPH” Saturday, Sign-up on the Whiteboard for the flight you want to participate in between now and Friday. 7:00 am and 8:15 am. Remember we are serving breakfast after you finish. We ask that you donate $20 if you participate. All the money goes to Wounded Warriors this year. Come and join the fun.
Warm-up: Run 800m or row 1000m., 2 rounds of Basic BBWU 10 Each of Deadlift, Hang Clean, Front Squat, Push Press. Dynamic Stretch
Strength: Push Press / Push Jerk
6/40+8 5/50+7 4/60+6 3/70+5 2/80+4
WOD: DODGER
AMRAP 15:
15 Power Snatches 75/55
30 Double Unders
15 KB Swings 55/45
200m Run
Icing: Muscle-up Progressions