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OUR BLOG

Wed.5.18.16

By CoachBo | In WOD | on May 17, 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, junkyard dog

Strength: Clean and Jerk
Warmup: 5/5/3 @ 40/50/60%
Work: 3/3/3+ @ 70/80/90% 1RM

WOD: Every minute on the minute (EMOM) for 5 minutes each exercise:

5 Ring Pull-ups
10 Knees to Elbows
15 Hand release pushups
20 Back Extensions

Finish with 100 4-ct flutter kicks

Cooldown: Roll out and stretch

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