5/26/2022 – WOD
Strength
Snatch – 1 EMOM x 12 Sets
—Start @ 65% & work up to a heavy single
Conditioning
2 RFT
400m (125m Sled Drag + 150m FC + 125m Sled Drag) 45/30# DB’s
30 (2) Arm DB Snatches 40/25#
30 Burpees (hands on DB)
WOD Notes: Goal is 14-18 min. Wear a belt for the sled drag and try to run with it. You should also be able to walk very fast with DB’s for farmers carry or jog. DB Snatches should be done in about 3 sets.
Assistance
a) Barbell Bent-over Rows (supinated grip) – 4×10
b) L-Sit Tap-overs (parallettes) – 5×20
Announcements
1) 10 Year Anniversary Shirt/Tank samples are in. Please sign-up by Monday June 6th. Cost is $25 for each.
2) Monday May 30th is the Hero Workout “Murph”. We will run 2 heats (7am & 8:30am). Please arrive at least 15 minutes before your heat time to warm-up on your own. If you have any questions, please reach out.
Murph – For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Wear a 20/14# Weighted Vest for RX+