Friday, May 3
WOD
Last call to preorder your 2024 Murph shirt!
Warm-up:
4 Up down dog
10 Floor slide
10 Bootstrapper
20 Shoulder tap in plank
6 Spiderman lunge w/ reach
12 T-spine opener
10 Narrow grip pushup
10 Top down deadlift
Warm-up bench press
WOD:
A) 7-7-7-7 Bench press
*12 minutes.
B) EMOM x 10 (5 sets)
7 Deadlift (225/155#)
9 Strict Ring dip (Scale to parallette dips or HRPU)
*Focus on quality movement over speed.
Mobility:
:45 Child’s pose
:45 Twisted cross
