Reminder schedule for Monday
9am “Murph”: clock starts at 9:30am
Shoulder Press
2×6 (RPE 6)
5×3 (RPE 7-9) (Work to a heavy Triple)
With a Partner
30 Snatch (135/95)
100 T2B
30 C&J (135/95)
*Split Work Anyway
*12min Time Cap
Reminder schedule for Monday
9am “Murph”: clock starts at 9:30am
Shoulder Press
2×6 (RPE 6)
5×3 (RPE 7-9) (Work to a heavy Triple)
With a Partner
30 Snatch (135/95)
100 T2B
30 C&J (135/95)
*Split Work Anyway
*12min Time Cap
Record Board Day
1K Row
After cooldown or vomit
For completion (Not For Time)
4Rds
50 DU
15 GHD Situps (mod with Weighted AB mats)
On a 20min clock:
7RFT:
6 Deadlifts (225/155)
8 Burpee over Bar
14/12 Cal AB
At the 15min Mark complete:
50 Handstand Push ups
*Modify as Needed
Reminder: Next Monday we will be doing Murph, doors open at 9am clock starts approx. 9:30am
15min AMRAP:
100m Run
5 Pull ups
10 Push Ups
15 Wallballs (20/14)
*Modify as Needed
*Feel Free to Wear a Vest
8min AMRAP: (With a Partner)
3 Strict HSPU
6 Squat Cleans (135/95)
Rest 2mins
8min AMRAP: (With a Partner)
6 HSPU
3 Squat Cleans (185/125)
*Partners Alt rounds
*Modify as Needed