Saturday, April 30
WOD
Happy Birthday Sia Mansouri!
Last call for Murph shirts! Preorder for the 2022 Murph shirt will go in on Monday. There will be plenty of scaling options to make the workout accessible to everyone!
PRE-ORDER HERE!!
Warm up:
P1 Inchworm
P2 Run 150
then switch
P1 10 Pass through
Partner Step ups
Switch
4 Deep squat complex
Partner ring row
Switch
3 rounds
P1
3 High pull
2 Muscle snatch
1 Power snatch
P2 warms up muscle ups/dips and pull-ups
Partner WOD:
For Time
10 BMU (20 Ring Dip/paralette dip)
800m Run (Partners run together, scale to 600m)
40 Power Snatch (Rx-95/65, Scale I-75/50, Scale II-55/35)
50 Box Jump (Rx-24/20″, Scale-20/18″ or step-up)
80 Pull-up (Ring row)
50 Box Jump
40 Power Snatch
800m Run
10 BMU
*30 minute cap. 1 Person working at a time except for run.
Mobility:
:30 Puppy
:30 Archer
1:00 Lizard
