WOD - Tuesday, 5.26.2015

MACK HITTING MURPH TODAY!

MACK HITTING MURPH TODAY!

AWESOME JOB ON MURPH!  REMEMBER IT IS MORE THAN JUST A WORKOUT.

AWESOME JOB ON MURPH!  REMEMBER IT IS MORE THAN JUST A WORKOUT.

CROSSFIT
Warmup
Row 250
20 Toe Touches
10 Bottom Half Burpees
5 Bull Dogs
10 Samson Lunges (each leg/alternating)

STRENGTH
In 20 minutes establish a 1RM Pause Squat

WOD
For Time:
Row 1500m
30 Power Cleans (135/95)
15 Burpees

Accessory:
3x12 Lateral Step Ups (each leg)
3x10 Hip Extensions (add weight if possible)
3x30 second Side Plank (each side)

FITNESS
WARMUP

TABATA Planking (front/Lside/Rside) 3x each

WOD1
3 rounds of : 12 Air squats, 12 sit ups, 12 mountain climbers

WOD2
400m run, 16 KB thrusters (26/35), 30 box jumps, 16 burpees, 12 KB thrusters (26/35), 20 box jumps, 12 burpees, 200 m run