Wednesday, May 10
WOD
Preorder your annual Murph shirt! Orders go in on Friday.
Warm-up:
10 Leg swing
10/7 Calorie row
6 Spiderman lunge
10 Bird dog
4 Up down dog
3 Deep squat complex
2 Rounds of:
14 Speed skater
10 Single DB Glute bridge
then
6 Top down deadlift
5 Muscle clean
4 Clean pull + clean
6 DB step-up
WOD:
A) 2 Position Power Clean (Clean pull + clean)
8 minutes to build to ~80% then
EMOM x 4
2 Position Power Clean at 80-85%
B) Against a 10 minute running clock:
30-20-10
Calorie row
DB Box step ups (Choose a load that is challenging, 24/20″)
In the time remaining, if there is time remaining, perform AMREP of Air squat.
Record time to complete couplet of row/step-up and total # of air squats.
Mobility:
:30 Child’s pose
:30 Puppy dog
:30 Straddle L/R/M
