Murph WOD – Sat. 5/25
Register
WOD
Metcon (Time)
3 rounds for time of:
Row 250 meters
12 squat snatches 45/30# [75/45#] 21 knee push-ups [PR push-ups]
Row 250 meters
12 squat snatches 45/30# [75/45#] 21 knee push-ups [PR push-ups]
PR = palm release
This is a light workout meant to be an all out sprint, but make sure you have good form on all movements.
Strength / Skillwork
Shoulder Press (10-8-8-5-3-3)
BB-50-65-85-90-PR
Push Press (5-5-3-3)
Start at 85% of your shoulder press for the first set of 5. Then go 85-90-PR based off of push-press #s.
Split Jerk (3-3-1-1)
Start at 85% of push-press max you just established and then work up from there.
