Congratulations to everyone who completed Murph this weekend!
WARM UP
Row 500 or Ride 30 Cals
2 Rds of Barbell Warm up 8 reps each
Deadlift
Push Press
Back Squat
Good Mornings
Dynamic Stretch
STRENGTH
Deadlift
Warm Up Set
5@50%, 3@60%, 1@65%
5@60%, 3@65%, 1@70
WOD
For Time:
10 Angel Press (50/35)
20 DB Snatch
30 DB Step Ups (24/20)
40 Z Press
50 Stick Sit Ups
40 Z Press
30 DB Step Ups
20 DB Snatch
10 Angel Press
ICING
Jefferson Curl
Deadhang