Tuesday 05262015

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MURPH CHALLENGE! thanks to all who came out

 

A) Warm Up:
100m Row
100 Double Unders
100m Row

B) BB Gymnastics:
1) Every 40 seconds for 4 minutes:
1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70%

2) Every 40 seconds for 4 minutes:
1 Clean (full) + 1 Push Jerk + 1 Split Jerk 70%
*Notes: These should both be completed as a complex, without dropping the bar between movements.

C) Met-Con:
3 Rounds
12 Box Jumps (24″/20″)
24 Sumo Deadlift High Pull (115#/75#)
48 Double Under

D) Pain WoD:
20 Burpees (to target)
40 Hang Power Cleans (115#/75#)
20 Burpees (to target)
40 Cal Row
20 Burpees (to target)
40 Shoulders to Overhead (115#/75#)
20 Burpees (to target)

E) Gymnastics:
AMRAP 5 Minutes
Max unbroken sets of 5 toes to bar

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