Monday, June 6, 2011

Thanks for the hard work and camaraderie on Murph Day; it made for a great workout with an awesome group of friends.

Warm up:
Rotator Cuff warm-up
2 Rounds - 10 second hand stand hold / 5 pull ups

WOD:
Complete as many reps as possible:
7 Minutes - Thruster (85/55)
5 Minutes - 10 Situps / 10 Supermans (count total REPS)
3 Minutes - Broad Jumps (1 rep = 1 length of small basketball court)
1 Minute - Ring Dips
There is no rest between exercises. Score is total reps completed.

Mobility Work:
Foam roll some Murph stiffness and use the rubber bands to loosen up your shoulders after all those thrusters.