Memorial day “Murph” aftermath.:)
Conditioning & Strength:
Run 200m
Rest 1 minute
Run 400m
Rest 2 minutes
Run 600m
(10:00 cap)
…rest 3 minutes…
Perform as many rounds and reps as possible in 5 minutes of:
10 Wall-Ball Shots (20/14) @ (12/9′)
20 Double Unders
…rest 2 minutes…
Perform as many rounds and reps as possible in 5 minutes of:
10 Calories Rowed
20 Sit-ups
…rest 2 minutes…
Perform as many rounds and reps as possible in 5 minutes of:
10 Handstand Push-ups
20 Box Jumps (30/24″)
…rest 6 minutes…
12-9-6 rep rounds for time of:
Deadlifts (225/153)
Strict Chest-2-Bar Pull-ups
(5:00 cap)
Mobility:
Olympic Wall Squat – 2:00
Lateral Opener – 2:00 per side
Hip capsule – 2:00 per side
Post total score, time, and experiences to comments