Tuesday, May 30, 2017

2017 Murph

053017 WOD

A. Warm-up: Coach’s choice

B. Every 1:30 for 7 sets:

1 x high hang power clean +

1 x hang power clean (above the knee) +

1 x power clean from floor

Building over 7 sets

C. Four rounds for time of :

100 meter run

15 SDHP w/ kettlebell (53/35)

15 abmat sit-ups

15 Russian KBS (53/35)

Rest one minute between rounds. Record total time including rest

>>On-ramp

Four rounds for time of :

100 meter run

15 kettlebell deadlift

15 abmat sit-ups

15 Russian KBS

Rest one minute between rounds. Record total time including rest

Metcon by: CF Fremont