Make sure to order your Murph Shirt by 5/9 🙂
Warm Up:
Row 600m Or Bike/Ski 25 Cal
2 Rounds
15 KB Swings
15 Slam Balls
Skill:
2 Rounds
20 Bench Press (slow count)
3 Wall Walks
12 Single Arm Shoulder Press (on knee each arm)
WOD:
4 -3 min AMRAPS
AMRAP in 3 min of:
12 Right Arm DB Snatch (40/25#)
8 Wall Balls (20/14#)
12 Left Arm DB Snatch
8 Wall Balls
rest 1 min between rounds