2023 Murph went so well! Thanks to all that came and worked hard!
Warm Up:
2 Rounds
Row 400m
20 Lunges
12 KB Swings (light)
20 Sit Ups
Strength:
LIGHT-MEDIUM Bear Complex
5-4-3-2-2
*power clean
Front Squat
Push Press
Back Squat
Push Press off back
WOD:
4 Rounds for reps of
Min 1: Calories Bike or Ski
Min 2: Rest
Min 3: DB Hang Clean and Jerk (40/25#)
Min 4: Rest
**two scores at the end: total calories and total HC&J