WOD

050324

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

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