May 12, 2012

Are you registered for MEMORIAL DAY MURPH??

www.memorialdaymurph.com

What are you waiting for? You don't want to miss this!

WOD:

"Through the Woodchipper"

Storm thru the following for time:

5 Deadlifts - 315/205
10 L pullups
15 Ring pushups (rings 2" off floor)
20 Box Jumps 30"/24"
25 Ball Slams 20/10
30 DU's
25 Burpees
20 Back Extensions
15 GHD Situps
10 T2B
5 HSPU

Barbell Club:

Technique drills, then:

1. 3x3 1&1/4 Front Squats

2.  Complete the following sequence for 5X2 :

     1 Hang Snatch (full squat)  

     1 Overhead Squat

     1 Snatch Balance

     1 Overhead squat

     @ 65% (of 1RM Snatch)

     rest 75-90 sec.

Notes: One set is the sequence (complex) listed above performed twice through.  Rest 75-90 seconds, then repeat 5X.