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OUR BLOG

Mon.5.16.16

By CoachBo | In WOD | on May 15, 2016

**Remember to register for Murph. We’ll do the workout at 10am Monday, May 30th. If you want your shirt in time for the event, please register by Thursday, May 19th. https://themurphchallenge.com/register/**

Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run

Strength: Strict Press
WU: 5/5/3 @ 40/50/60% of 1RM
Work: 3/3/3+ @ 70/80/90% of 1RM

WOD:
For time

1000m row or 800m run
Then 3 Rounds of
25 squats
7 Bent over rows (75-125/45-95#)
Then
1000m row or 800m run

Cooldown: roll out and stretch

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